{"id":536930,"date":"2026-04-18T01:12:18","date_gmt":"2026-04-18T01:12:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/536930\/"},"modified":"2026-04-18T01:12:18","modified_gmt":"2026-04-18T01:12:18","slug":"mark-wahlberg-54-shares-his-4am-workout-use-it-to-build-your-legs-and-core-early-start-optional","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/536930\/","title":{"rendered":"Mark Wahlberg, 54, Shares His 4AM Workout \u2013\u00a0Use it to Build Your Legs and Core (Early Start Optional)"},"content":{"rendered":"

Mark Wahlberg<\/a> has launched a new YouTube<\/a> series, the 4am Club Challenge<\/a>, where he invites high-profile creators into his gym for one of his trademark early-morning workouts. Brent Rivera joins him for the first episode, with the pair tackling a 13-move session focused primarily on legs<\/a> and core<\/a>.<\/p>\n

\u2018This is not a normal workout,\u2019 Wahlberg says. \u2018It\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. Will Brent keep up, or end up reaching for the yack bucket?\u2019<\/p>\n

Before they even start, though, Wahlberg puts Rivera through a three-minute ice bath<\/a>.<\/p>\n

The 54-year-old is quick to point out that the early start is nothing new. \u2018I work out five days a week. Thursday is one of the harder days \u2013 leg day,\u2019 he says. \u2018This is my daily routine, and I try to get as much done as possible before I go to work or start getting the kids up.\u2019 <\/p>\n

Mark Wahlberg’s WorkoutHow to Do the MovementsAssault Bike\"bicycle,<\/p>\n

Set up on the bike<\/a> \u2013 your back should be straight and the saddle adjusted so you have a slight bend in the knee at the bottom of your cycle. Go for a max-effort sprint until the display reads 10kcal, keeping your torso and head up, and controlling your breathing. Try not to flail around, basically.<\/p>\n

Bicep Curl\"bicep<\/p>\n

Stand by holding a dumbbell<\/a> in each hand with your arms hanging by your sides. Ensure your elbows are close to your torso and your shoulders are unshrugged. Keeping your upper arms stationary, exhale as you curl the weights up to shoulder level, rotating your wrists outwards, while contracting your biceps.<\/p>\n

Hamstring Curl\"hamstring<\/p>\n

Sit in a leg curl machine with your heels against the lower pad and the upper pad against your thighs. Bend at the knee to pull the pad down as far as possible then return to the start position.<\/p>\n

Leg Extension\"leg<\/p>\n

Set up the leg extension machine with your knees at 90 degrees and the pad on top of your shins by your ankles. Make sure you adjust the seat to suit your needs. Grip the handles at the sides of the seat. With your core engaged, extend your legs so the padded roller lifts and your legs are completely straight. Squeeze your quads<\/a> and pause. Slowly bend the legs, resisting the weight as you lower it until the plates meet. Repeat.<\/p>\n

Hip Thrust\"exercise<\/p>\n

Sit upright with your back flat against a bench or box. Roll a barbell over your legs until it’s sitting above your hips before bending your knees. Lean back and lift your hips towards the barbell. Push your back into the bench and feet into the ground as you extend your hips, lifting the bar from the ground. Squeeze your glutes<\/a> hard at the top before slowly lowering back to the ground. Repeat.<\/p>\n

Crunch\"a<\/p>\n

Lie flat on your back with your knees bent and feet firmly on the ground. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders<\/a> a few inches off the floor \u2013 make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.<\/p>\n

Back Squat \"barbell<\/p>\n

Stand with your feet a little wider than your hips. Keep your chest proud and your core locked. Sink your hips back and descend into a squat whilst the knees travel in line with the toes. At the bottom of the squat, the thighs should hit parallel or lower and your elbows should come in between your knees. Drive back up, driving through the heels and tensing your glutes at the top. Repeat.<\/p>\n

Back Extension<\/p>\n

Set up by lining up the pads on the back extension machine about two to three inches below your hip crease, locking your legs securely on the pads, feet flat and secure on the base. With your legs locked in, focus on squeezing through your glutes while creating torso rigidity. Your body should be in a straight line at this point. Drop your torso as low as possible while maintaining as much core tension as possible. Pause momentarily at the bottom, then drive up.<\/p>\n

Seated Calf Raise\"best<\/p>\n

Sit down at a leg press and rest your feet so just your toes are resting at the bottom of the platform. Push back as far as you can while keeping your feet against the platform. Return under control to the start position and repeat.<\/p>\n

Lying Hamstring Curl\"arm,<\/p>\n

Lie on a hamstring curl machine. Flex at the knees to pull the weight as close to your glutes as possible, flexing your hamstrings hard at the top of each rep before slowly lowering back down to the beginning. Adjust the settings so you can feel a stretch in your hamstrings<\/a> at the bottom of each rep.<\/p>\n

Ab Coaster<\/p>\n

Kneel on the sliding pad, grip the handles, and lift your knees toward your chest in a slow, controlled, arcing motion, focusing on abdominal contraction rather than momentum. Keep your upper body still and lower your legs slowly back to the starting position without resting at the bottom.<\/p>\n

Bulgarian Split Squat\"walking<\/p>\n

Stand 2-4 feet in front of a bench (depending on your height), facing away. Have one leg resting on the bench behind you, laces down, with your feet in line with your hips. Sink your body down until the knee of your back leg almost touches the floor. The front knee should be at a right angle. Push up through your front foot to return to the start position.<\/p>\n

TRX Sissy Squat<\/p>\n

Stand with your feet hip-width apart, heels raised on a plate Use the handles from a TRX suspension trainer to support you. Bend at the knees and lean backwards, creating a strong and rigid straight line from your knees to your head. Continue bending at the knees, maintaining your backwards lean, lowering your knees as close to the ground as you can handle before standing back up forcefully. Repeat.<\/p>\n

Pendulum Squat <\/p>\n

Stand on the pendulum squat machine with your feet shoulder-width apart. Squat down until your thighs are parallel to the floor, then return to the starting position.<\/p>\n

Related Stories\"Headshot<\/p>\n

Ryan is a Senior Writer at Men\u2019s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.<\/p>\n

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.<\/p>\n

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running \u2013 he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark\u2026<\/p>\n

You can follow Ryan on Instagram @ryan.dabbs<\/a> or on X @ryandabbs_<\/a>\u00a0<\/p>\n