[music] What? Hey, every person. It’s Terry Crews from the newmovie, the nice action movie of the summer, "The Expendables"with Sylvester Stallone, Jet Li, Jason Statham, Randy Couture,Mickey Rourke, myself. It is gonna be high-quality, and youmight be aware of me from the ancient Spice commercials, and i am pleased tobe right here with Bodybuilding.Com. Let me inform you whatever. You’ll under no circumstances, ever, ever seea solid like this, ever in movie history. It is the Halley’sComet of motion movies. I am looking to say that yourtestosterone level will leap while you get within the theater. [gunshots and grunting] I play a man, a man bythe name of Hale Caesar.First-class film identify of all time,okay, who’s a long-barrel weapons expert. I’m enthusiastic about my weapons. I’ve a gun that I literallycall my lady friend, you recognize what I imply? However that’s my character. My uniqueness has consistently beenmy weapons…You already know what I imply? It’s form of like,that’s my deal. And that is one cause why Slyput me in, is that he knew that I had the appear, youknow what I imply? It used to be like, the guy holding thegun, and numerous navy guys have been like, "Wait a minute,he would not wear whatever sleeveless," however I was once like,"hi there, man, it is a film." verify that out.That is the gun exhibit, youngster. I’m here to show you an exercisethat I do to get able for most of my films and TVshows and tasks, principally "The Expendables." it can be referred to as 24’s, and basicallyit’s 4 one of a kind workout routines with 6 reps each and every, and i’m tellingyou, this factor will work your core. It works your shoulders. It works your decrease body. You’re thoroughly done, andbecause you do so many reps, it can be virtually likea cardio workout. Let me show you. [music] the primary activity within the setof 24’s is an upright row. I am gonna show you how todo it…Grip the burden. Make certain your gripis shut together. Bend your knees, come up intoit, sit in it, make sure you could have your steadiness,and right here we go. We’re gonna lift the bar all theway to our chin…Six reps of these. [music] after which we instantly widenour grip, and we go do six energy cleans with out banging it onthe ground with metal weights.When you’ve got some rubber weights,go forward, but with the steel, you normally gotta beconscious of the floor. So right here we go. Gotta get down and explode onevery bounce, and we’re gonna jerk after we get it as much as the highest… [music] Explosion is whatit’s all about. Make it come from yourcore and your hips. You then set it andyou do six reps. Correct after these six powercleans, we close our stance a little bit and then hita Romanian deadlift. You should not have togo past your knees. Simply ample so you feel it inyour back…You’re working your back, and also you will have to feelit on your hamstrings. [music] Now, immediately from the Romaniandeadlifts, we’re gonna do six bounce squats.Take it to a easy, get it upbehind your again, leisure it in your shoulder, and then you definitely getdown and explode right up into the air, preserving yourback arched…Explosion. That’s six. Bring it down. Hey, guys, as you will see that, 24’shas you winded beautiful speedily, so you ought to watch out. Be certain you withvery, very small weight. The entire factor, that is notabout how a lot weight you could have. It can be in regards to the explosion. Even if you begin off with justthe bar, that’s real cool, man. So long as you get the movementand make it proper, and do all of the reps within the units,you’ll get burned. It is a unique thing. This is an pastime I do everytime it can be a shoulder day for me, peculiarly with the jerk, andI started out with this in order that now that my engine’s jogging,i’ll go correct into my shoulder exercises and it’s got me heat,it’s bought me capable, for the reason that your shoulders will also be areally touchy discipline. I determine very, very difficult.My factor is to consistently be ashard and as cut as possible, you recognize, however inside parameters. You do not need to be simply, youknow, simply starving and have no force, you realize what I mean? And with a role like this, Iknew it was once gonna take plenty of power, man. I imply, you know, just to getthrough the times and make the bodily stuff work. My exercise through the week ispretty a lot cardio everyday. And that i by and large get on thetreadmill and i’ll do a half an hour at 7.Zero, which in general endsup with me walking 3 and a 1/2 miles day-to-day. Monday is a shoulder day,where I do energy cleans. I work my shoulders. Tuesday is again day, where Ijust get everything related to again. Wednesday is precisely cardio,and that i mainly double up my cardio that day. Mostly i’m going to do 5 milesinstead of 3.5 after which call it a day. Thursday is chest and fingers, andthen Friday is a gigantic, tremendous leg day. I go to persistence and heavyweight, so it is always a good steadiness of doing that.Get to the fitness center, consistency,always, and if you have got to now not do an exercise for a at the same time,just leave it alone, however work on different things, youknow what I mean? There may be alwayssomething you are able to do. I instruct very, very hard. I instruct as if i am nonetheless inthe NFL in a number of approaches. I exploit a lot of NFL-styleworkouts, plenty of power cleans, lots of explosive motion. Stand up, apple within the morningjust to wake you up, then I take my nutrition. Then I determine, I imply,mainly on that. Then I hit a protein shake,like, right after the workout. And then about 2 hours later,i’ll have some yogurt and granola, that sort of factor, andthen for lunch, I normally get a salad. Chicken salad with the beans andthe lettuce, no rice, no nothing like that, however with themeat and the whole thing.Then, I could snatch anotherprotein shake, after which for dinner, it is a excellent,like, fowl breast. I’m invariably adjusting,you understand, anything I see. It’s invariably like some chickenbreast you could seize, that entire thing for dinner,and i call it a day. I’m now not hostile to having somebread, or some tortilla chips, and you understand, becauseI rather burn it off. I have an awfully, veryactive culture. To be here and to be in thisposition and to watch, , your self on screen, man, inthe movies, it’s first-rate, man. It can be like, man, it makes allthose years and all that agony valued at it. Any individual who trainsknows it is 100% pain.It can be form of like the themeof this movie, you realize? In "The Expendables,"individuals attempt to retire you. I appear at Stallone, man. They tried to puthim out to pasture. They’re like,"Dude, you are executed. You probably did your thing. Now we gotta supply it to somebodyelse, and, you understand, you should be over." but you alwayshave to come back.It can be invariably about rebuilding. You consistently have to say,"i am not going to stop." And the article is, why? Why discontinue? I’m gonna never give up. I am gonna always keep in shape. Endlessly, should you see me, i’m going to bethe first-rate-watching 90-12 months-ancient guy you will have ever seen. That is my plan. [music] Let me let you know, for morecontent like this, you gotta go to Bodybuilding.Com. It’s the situation to be, youngster. "Expendables," August 13th, bam. [growling] [gunshots] [music].