I don’t know about you, but one of my priorities when traveling is to train well on the day of my arrival – Research (Opens in a new tab)He found evidence that exercise can help counteract the negative effects of travel fatigue or shift work. When I was looking for inspiration for a bodyweight circuit to do in the (slightly limited) hotel gym on a recent trip to New York, I stumbled upon Miles Teller’s Top Gun bodyweight workout, so I unwrapped an exercise mat and gave it a shot.
Miles Teller stars in the new movie Top Gun: Maverick Film along with Tom Cruise. The movie was much delayed due to Covid and was already filmed before 2019, so Teller was able to step up his role as Bradley ‘Rooster’ Bradshaw the traditional way – plenty of time in the gym with a personal trainer. Teller trained with Jason Walsh, a PT member with a phone book full of Hollywood clients, including the likes of Matt Damon and Brie Larson (here’s what happened when Tried Brie Larson’s Captain Marvel workout).
He said that, in an interview with men’s health (Opens in a new tab)And the Teller revealed the bodyweight exercise he does when he’s on the move. In fact, he is currently in Australia for spider With Chris Hemsworth, who is also a fan of the bw circuit (Here’s What Happened When You Put Hemsworth’s Bodyweight Workout to the Test).
Read on to find out what happened when you tried out the Teller Circuit, which can be done from just about anywhere.
Of course, it goes without saying that what works with Teller may not work for you. While this circuit can be adapted for beginners (try to complete fewer reps or only do the circuit once), if you’re completely new to the exercises themselves, it’s worth asking your PT to check your form to make sure you’re not putting yourself at risk of injury.
What is Miles Teller’s Bodyweight Workout?
Ready to get started? Here is the exercise:
Warm-up run: 800 meters
flutter kicks: 40 reps
bench dip: 20 reps
Body weight squat: 20 reps
Push-up exercise with the feet raised: 25 reps
Alternate reverse lunge: 25 reps
Complete the circuit two or three times to get the full Top Gun experience.
Tried Miles Teller’s Bodyweight Workout – Here’s What Happened
Like I mentioned earlier, I’m no stranger to a weird workout challenge – you can find out what happened and when I’ve been making 100 dead bugs a day for a weekor added Plank for my morning routine Here, but after an early start and a day of traveling, I wasn’t sure what to expect from this.
The hotel gym had everything I needed for that workout – a treadmill, a bench, and an exercise mat. This can easily be adapted into a home workout by alternating the run with a 10-minute cycle on one The best exercise bikesOr, go out for a run before doing the rest of the exercise in your garden by using a step or wall to dip your bench into.
After the 800m, I got stuck in the bodyweight section of the exercise and pressed into doing the drills as fast as I could, without compromising my form. Like I mentioned in my workout stories before, I struggle with sciatica after having a riding accident in my teens, so I have to be aware of my lower back in a lot of abdominal exercises. For the flutter kicks, I kept my legs at a 45-degree angle, rather than letting them land on the floor.
Bench drops and body weight squats got my heart rate up, before the high push-ups burned my upper body. I’m not a fan of pushups at the best of times, but raising my feet on a bench made movement more difficult. Obviously, if you are a beginner, it can easily be replaced with a press on your knees – here it is How to do push-upsBenefits, and how to modify your workout.
After the reverse lunge (here’s what happened and when I did 100 lunges a day for a week), I went straight back to the second circuit, including running to keep my heart rate up, and then I went for a third. After three cycles I finished a gentle workout.
The whole workout took about 30 minutes (although this would have been shorter if I didn’t repeat the warm-up every time) – I worked up a sweat and felt great afterwards. While it won’t be for everyone, it’s a great reminder that you don’t need a lot of equipment or a fancy gym membership to get a great workout. I would definitely do this again, although it would be preferable to not have jet lag next time.