{"id":408004,"date":"2026-04-20T09:24:15","date_gmt":"2026-04-20T09:24:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/408004\/"},"modified":"2026-04-20T09:24:15","modified_gmt":"2026-04-20T09:24:15","slug":"mark-wahlberg-highlights-his-infamous-and-intense-4-a-m-fitness-routine-admits-its-not-a-normal-workout-2","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/408004\/","title":{"rendered":"Mark Wahlberg Highlights His Infamous and \u2018Intense\u2019 4 A.M. Fitness Routine, Admits It\u2019s \u2018Not a Normal Workout\u2019"},"content":{"rendered":"

NEED TO KNOW<\/p>\n

Mark Wahlberg launched a new YouTube series showing an inside look at his “intense” 4 a.m. fitness routine<\/p>\n

The routine kicks off with a three-minute ice bath followed by 14 different exercises, including bicep curls, hip thrusts, crunches and back squats<\/p>\n

The actor also shared the origins of the routine, explaining that he set it so early in order \u201cto get as much done as possible before I go to work or start getting the kids up\u201d<\/p>\n

Mark Wahlberg is sharing an inside look at his infamous 4 a.m. fitness routine.<\/p>\n

The Family Plan 2 star, 54, launched a new YouTube series<\/a> called the “4AM Club Challenge” where he invites various content creators into his gym as they attempt to do his routine \u2014 which includes more than a dozen different exercises.<\/p>\n

\u201cThis is not a normal workout,\u2019 Wahlberg, 54, admitted of his routine featured in the new series, per Men\u2019s Health<\/a>. \u201cIt\u2019s early, it\u2019s intense, and it\u2019s a game. We train, we laugh, we learn a few things about each other, and we find out who\u2019s really built for it.\u201d<\/p>\n

In his first video \u2014 featuring YouTube star Brent Rivera \u2014 Wahlberg revealed that before he kicks off his morning workout, he takes a three-minute ice bath to get his muscles ready.<\/p>\n

\"Mark<\/p>\n

Mark Wahlberg in an ice bath
Credit: Mark Wahlberg\/Youtube<\/p>\n

\u201cI used to get up. I\u2019d wake up in the morning, and it would take me, I don\u2019t know, about 30 to 40 minutes to start loosening up,\u201d he shared.<\/p>\n

Now with the ice bath, he said, \u201cBy the time I get in there now. I feel ready to go. I get out of the ice bath, all the soreness, all the aches and pains are gone. You got energy and dopamine that lasts for hours.\u201d<\/p>\n

He then brought Rivera to his gym, where he noted that he works out \u201cfive days a week.\u201d He told Rivera that Thursday \u2014 which appeared to be the day that the YouTuber participated in the series \u2014 \u201cis one of the harder days.\u201d<\/p>\n

\u201cThursday is leg day. So I go a little heavier, a little harder,\u201d he said.<\/p>\n

Wahlberg then unveiled his 14-exercise routine, which includes an assault bike ride, bicep curls, hamstring curls, leg extensions, hip thrusts, crunches, back squats, back extensions, seated calf raises, lying hamstring curls, ab coasters, Bulgarian split squats, TRX sissy squats and pendulum squats.<\/p>\n

Elsewhere in the video, the actor explained why he set the routine at 4 a.m., saying his goal is \u201cto get as much done as possible before I go to work or start getting the kids up.\u201d<\/p>\n

Wahlberg shares four kids \u2014 Ella<\/a>, 22, Michael, 20, Brendan, 17, and Grace, 16 \u2014 with wife Rhea Durham<\/a>.<\/p>\n

\"Mark<\/p>\n

Mark Wahlberg shows off one of his workout exercises
Credit: Mark Wahlberg\/Youtube<\/p>\n

Never miss a story \u2014 sign up for PEOPLE’s free daily newsletter<\/a> to stay up-to-date on the best of what PEOPLE has to offer\u200b\u200b, from celebrity news to compelling human interest stories.<\/p>\n

Rivera was able to complete 10 out of the 14 exercises without quitting, impressing the Father Stu star.<\/p>\n

During the video, Wahlberg also dropped another key piece of advice for people who want to gain muscle in a certain area of their bodies.<\/p>\n

\u201cI\u2019ve been trying to get my legs to grow forever. You see why I\u2019m wearing the short shorts? \u2018Cause you gotta look at it,\u201d he said. \u201cIf you\u2019re efficient somewhere, you gotta look at it every day.\u201d<\/p>\n

\u201cLike, [if] you got a flat ass, cut the holes like the chaps in the back. Look at it every day because if you ignore it, guess what? It\u2019s not gonna go away,\u201d he added.<\/p>\n

Read the original article on People<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"NEED TO KNOW Mark Wahlberg launched a new YouTube series showing an inside look at his “intense” 4…\n","protected":false},"author":2,"featured_media":407852,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[17414,179365,499,19241,103,179366,61,60,50257,4621],"class_list":{"0":"post-408004","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-bicep-curls","9":"tag-brent-rivera","10":"tag-fitness","11":"tag-fitness-routine","12":"tag-health","13":"tag-hip-thrusts","14":"tag-ie","15":"tag-ireland","16":"tag-mark-wahlberg","17":"tag-youtube"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/408004","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=408004"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/408004\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/407852"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=408004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=408004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=408004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}