This article is the first in a series of fitness regimens from international celebrities. These are dedicated people who keep themselves in shape, maintain a healthy & never-ageing lifestyle and keep in touch with sports.

Bradley Charles Cooper, one of the highest-paid actors in the world, has been chosen as our subject for this week. In 2011, Cooper was named International Man of the Year by GQ and Sexiest Man Alive by People, not least because of his impressive physique. The star of “The A-Team,” “The Hangover”, “American Sniper” and most recently “Limitless” uses a program called the 3-2-1 workout to get into exceptional shape.

Tennis fanatic:

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Bradley Cooper spotted at the Nike Tennis Primetime Knockout event at Pier 54 on August 25, 2010 in New York City

Cooper is also a huge fan of tennis and often makes appearances at Wimbledon to support Roger Federer and Andy Murray. Besides, he is also said to play privately with friends and associates.

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Caution for beginners:

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The Bradley Cooper workout routine is a 120-minute program done three days per week. It is called the 3-2-1 workout because it includes 3 10-minute cardio sections, 2 10-minute strength training sections and 1 core training section also lasting 10 minutes. The workout routine is a full-body program that works the calves, hamstrings, quadriceps, abs, obliques, lats, pecs and shoulders, ensuring you get ripped from head-to-toe.

Not everyone may be able to begin with an obviously “overkill” 60 minutes of exercise. This program is designed for intermediate fitness enthusiasts. Beginners should cut the workout in half by performing five minute sections instead of 10 and work up to the complete routine.

The 3-2-1 routine:

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Bradley Cooper follows the well-known 3-2-1 workout regimen. The 3-2-1 workout is so-called because it involves doing 3 x 10 minute cardio sections, 2 x 10 minute strength circuits, and 1 x 10 minute core workouts.

Routine #1 :The Fitness Workout.

This exercise plan begins with 10 minutes of running on a treadmill. The rest of the workout involves various jump rope exercises lasting one to two minutes and five sets of eight to 20 traditional strength training exercises, such as squats and military presses.

The workout also includes core exercises, either in sets of 20 reps or held for one minute. The jump rope and treadmill running burn calories and improve aerobic endurance. The strength training exercises build muscle mass and the core exercises both tone your abs and improve balance.

Routine #2: The Muscle Mass Workout.

The treadmill is again used for 10 minute intervals of running but the elliptical trainer is now brought in for the same purpose. The rest of the workout is a combination of strength training exercises with core exercises. Repetitions are kept low, between eight and 12, to focus on increasing mass. There are also short sprints for power training.

Routine #3: The Toning Workout.

A rowing machine, stair stepper and stationary bike are used for the 10-minute cardio sections. Three core exercises done in three sets of 12 reps, plus one minute of holding planks challenge the core. There are also six strength training exercises like pull-ups to tone the muscles.

But the diet…

No workout routine can ever get anyone into shape unless they follow an appropriately healthy and nourishing diet. Since muscle-building exercises are exhaustive, Cooper discreetly feeds lean protein to his body. Chicken, meat, turkey, eggs, protein smoothies contribute to protein nourishment. In addition, he also consumes supplements of whey protein, which is meant to create sync between his physical activities and diet.

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On the flip side, he refrains from junk, unhealthy, processed foods and alcohol. Among beverages, he prefers green tea and natural fruit juices.

However, Bradley Cooper recommends that instead of imitating someone else’s diet program and exercises, figure out what works best for you.

Not to mention, they are effective but you have to be prudent or rather say, prepared to do your own research before purchasing the protein supplement for you. Their consumption depends a lot upon your fitness objective, because not all of them offer same benefits.

Note: Workout routines are always to be approached with caution and performed with extreme care under guidance from qualified trainers. The rule of thumb is if something feels “wrong” or specially painful, stop immediately and opt for medical advice.

Also Read: From breaking all stereotypes to becoming a Badminton champ: The story of Anusha Raju

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