The Hershel Walker workout and diet requires no special equipment but you will need a lot of determination and mental toughness!
Herschel Walker is a former professional footballer turned Mixed Martial Arts (MMA) fighter who, at the age of 52, looks better than most guys half his age. A very muscular and ripped 225lbs, Walker may no longer be a gridiron hero or octagon warrior but he is still in great shape.
Unlike many of his contemporaries, Hershel Walker does not spend hours in the gym pumping iron or following complicated workout routines. Instead, Walker builds his workouts around bodyweight exercises such as pull-ups, push-ups, sit-ups and dips. Bodyweight exercises are often labeled as being for beginners but the ultra-high repetitions Walker performs would bring even the strongest weightlifter to his knees.
Bodyweight exercises, often refered to as calisthenics, are a great alternative to traditional weight training. For starters, you can work out anyplace and at anytime and you don’t need lots of expensive, cumbersome equipment. You also don’t need spotters and bodyweight exercises are arguably safer than many weight training exercises. They develop a high level of muscular endurance and the high volume of reps and fast workout cadence means that they are also effective fat burners. It’s no wonder then that Herschel Walker’s workout has helped him develop an incredibly lean physique.
A typical Herschel Walker Workout Routine Looks Like This…
750-1000 push-ups – chest, shoulders and triceps
Place your hands on the floor, shoulder-width apart, and walk your feet back so your body is straight. Bend your arms and lower your chest to the floor and then push back up. For variety place your hands closer together or further apart, do your push-ups on your knuckles, raise your feet on a step or kick up into a handstand.
2000 sit-ups – abs
Lie on your back with your legs bent and feet flat on the floor; anchor your feet under something heavy. With your hands on your temples, sit up and touch your elbows to your knees. Lie back down and repeat. Do not pull on your head as this may lead to injury. For variety, try twisting your left elbow to your right knee and then vice versa.
Wide and Close Grip Pull-ups for 1,500 reps – Back and Biceps
Grab an overhead bar with an overhand grip and hang with your arms straight. Bend your arms and pull your chin up to and over the bar. Lower yourself back down under control and repeat. For variety, use an underhand instead of an overhand grip. Make this exercise easier by using your legs for assistance.
1000 Triceps Dips – Chest, Shoulders and Triceps
Place your hands on shoulder-width parallel bars and then support your weight on straight arms, feet clear of the floor. Bend your arms and lower yourself down until your arms are bent to a little more than 90-degrees. Push back up and repeat. If you can’t do full dips, do bench dips: sit on an exercise bench and place your hands on either side of your hips – fingers pointing forward. With your legs straight and feet on the floor, lift your but off the bench. Bend your arms and lower your butt toward the floor and then push back up.
1000 Squats – Legs
Stand with your feet shoulder-width apart. Push your hips back, bend your knees and squat down is deeply as you can without rounding your lower back and then stand back up. For variety, bring your feet closer together or perform one-legged squats.
1000 Squat Thrusts – Whole Body
Squat down and place your hands on the floor. Jump your feet out and back into the push-up position. Jump your feet back up to your hands and then stand one – that’s one rep. Make this exercise more demanding by adding a push-up and a squat jump to make a burpee.
Once the calisthenics are completed, Walker will do MMA practice which includes anything from wrestling training to sparring to heavy bag or speed bag work. Other elements of Herschel Walker’s workout include frequent eight-mile runs and sprinting to help maintain his already super-high endurance and fitness.
Herschel Walker Diet Plan
If you think Herschel Walker’s workout is unusual and extreme, his diet is even more so!
Walker does not follow the usual “three meals a day plus three snacks” diet favored by so many nutritional experts. Instead, he follows what is commonly called an intermittent fasting (or IF) approach to eating.
Walker does not think breakfast is the most important meal of the day and is not a fan of lunch either. Instead, he chooses to skip these two meals entirely and only eats one meal a day – his evening meal. This meal usually consists of salad, soup and bread plus a little chicken from time to time. Herschel Walker does not eat red meat.
This very unusual diet certainly works for Walker – his muscular and ripped physique is the proof, but for many people it simply wouldn’t provide the necessary energy and nutrients. However, IF is an effective approach for fast and simple weight loss.
Herschel Walker’s workout and diet are certainly not complicated and the results speak for themselves. Is this unusual approach to exercise and food suitable for everyone? Probably not but it is certainly one of the least complicated celebrity workouts and diets around.