The Tom Hardy Workout Plan

Tom Hardy, born Edward Thomas Hardy, is a British actor best known for his role as Tommy Riordan in the movie Warrior. However, Hardy had some moderate success, prior to his critically acclaimed role as Tommy Riordan, in other films like Inception, Bronson and the hit TV miniseries Band of Brothers.

Hardy’s mainstream popularity is expected go through the roof after the latest installment of the Batman franchise The Dark Night Rises hits theaters worldwide in July. Hardy stars as Bane, the main villain of the film.

In addition to his acting merits, Hardy gained a great deal of fanfare over his physique for the film Warrior.

Tom put on a significant amount of muscle mass to play the role of a former Marine turned MMA fighter. Tom went from an average looking male in his mid-30’s to a beefed up star that’s taking Hollywood by force.

Hardy’s Workout Program

Hardy’s workout program was designed by Patrick ‘P-nut’ Monroe, a former U.S. Marine. Monroe’s philosophy was to have Hardy stay constantly active throughout the day.

In addition to a rigorous diet, Hardy had to perform various exercises 4 times per day to consistently send “signals” to his body, so that the muscles would respond accordingly.

Hardy would perform 20 minute workout sessions after he woke up, after lunch, after work, and before bed.

Unfortunately, there’s a great deal of conflicting information as to what exercises Hardy really did and in what order.

The Workout Routine

According to the UK’s edition of Men’s Health, Hardy performed the following workout routine:

The following three exercises were performed in 4 consecutive sets at 10 reps, then 7 reps, then 5 reps and the last set at 3 reps. Each set also had a slight variation of the exercise form.


  • 1st set – Hands shoulder length apart.
  • 2nd set – Diamond shape with forefingers and thumbs forming a diamond.
  • 3rd set – Hands outside of shoulder width.
  • 4th set – On your knuckles instead of flat palms.

Shoulder Flyes

Stand with feet shoulder width apart and use 8kg dumbbells or kettlebells. Turn palms forward and raise your arms from your sides up over your head like making a snow angel or a jumping jack. To increase difficulty, go up in weight or stand on one leg.


A chair is needed for this exercise. Place hands on the edge of the chair, position your butt almost flat on the ground and fully extend your legs outward in front of you. Push yourself up by extending your arms and lower yourself until your butt almost touches the ground.

The Bridge

This exercise is designed to improve flexibility and strength in the neck, back and core regions. You must be able to perform each stage before moving onto the next stage. Each stage has 4 sets of 10,7,5,3 reps like the previous three exercises.

  • Stage 1: Lie back first on the ground with knees bent and feet flat. Lift your hips off the ground like doing a pelvic thrust. Bend your elbows and place your hands palm first on the ground next to your ears. Your fingers will be pointing to your feet. Hold for 1 second before returning flat back position on the ground. This is one repetition.
  • Stage 2: Once you can successfully perform stage one with no problems, stage two has a modification at the top of the movement. You will now push your shoulders off the ground so that only your hands, feet and the top of your head is touching the ground. Make sure your hands and feet are taking on most of the weight as the head should only be slightly grazing the floor. Hold in this position for 1 second before returning to the ground.
  • Stage 3: Once you have successfully completed stage two, without any problems, stage 3 allows you to place more weight on the head in the top position. However, your hands and feet still take on roughly 85% to 90% of the load during the initial period of this stage. Eventually, you will work your way up to placing most of the pressure on your head while your hands and feet still touch the ground.
  • Stage 4: Once you have improved your flexibility and neck strength by completing the first three stages, you can move on to stage 4. This stage is a full bridge where your hands are taken off the ground and only your head and feet touch. Same reps and duration of hold.
  • Stage 5: This is the hardest stage and is only for advanced individuals who can perform stage 4 in their sleep. Get into the bridge position from stage 4. Instead of having your hands free, they will now hold a light barbell or light dumbbells. You can increase the weight when this exercise gets easier.

Abdominal Workout

This workout is designed to improve your core strength and help get those ripped abs. It also has multiple stages of 10,7,5,3 reps.

  • Stage 1: Lie on the floor with your legs fully extend and hands behind your head. Slowly lift your head and shoulders off the ground and then lift your legs off the ground. Hold for 1-2 seconds before returning.
  • Stage 2: Perform exercise in stage one, but at the top, bring knees to your elbows and hold for 1-2 seconds.
  • Stage 3: Do the same thing as Stage 2 but don’t bend your knees when bring them to your elbows. Keep your legs straight. This will also place stress on the lower back and hamstrings.
  • Stage 4: Perform the exercise from stage one but add a dumbbell or a kettlebell between your feet. Same reps as the other stages and same hold at the top of the movement.


Hardy performed this routine under the strict guidance of a professional. Do not try this program unless you have been medically cleared for rigorous training and have a personal trainer to guide you each step of the way.

How to Ab Crunches?

The crunch is the most basic abdominal exercise that an individual can perform. This exercise targets the rectus abdominus, more commonly referred to as the “abs” or the “six pack”.

Many people desire to have that ripped stomach and the crunch is one exercise that may be used to accomplish that goal.


The rectus abdominus is located above the waist line and below the pectoralis major, more commonly known as the chest or the “pecs”.

The rectus abdominus is responsible for the flexion of the lumbar portion of the spine. During the crunch, the obliques are involved in assisting the rectus abdominus in the exercise movement.

How To Perform

  • Begin by laying flat on the ground.
  • Use a mat to provide extra cushion.
  • Bend knees and place feet flat on the ground.
  • Place hands behind the head or across the chest.
  • Flex the waist and raise upper back off the ground.
  • Keep lower back on the ground at all times.
  • Return to the starting position and repeat.
  • Perform this exercise for the desired amount of sets and reps.


There are numerous variations for making the crunch more difficult or challenging. Here are a few common variations:

  • Raised Feet – Raising the feet off the ground, places an extra emphasis on the lower region of the rectus abdominus and the hip flexors.
  • Incline Crunch – This variation of the crunch is performed on a decline bench that has a foot pad to lock in the legs. The declined angle provides more of a resistance when performing the crunch.
  • Weighted Crunch – A weighted crunch adds more resistance in the form of a plate or dumbbell. Typically the plate is placed across the chest while performing the crunch.
  • Crunch Machine – There are several variations of crunch machines in the gym. Some are flat while others are seated. These machines provide added resistance and help to keep individuals properly aligned.


With all exercises, safety and proper form are vital to a successful workout. Make sure to pay attention to the following:

  • Do not raise the lower back off the ground during a crunch as this can potentially lead to low back injuries.
  • Crunches on the ground are not recommended for elderly individuals or for those who have problems getting up off the ground.
  • If placing hands behind the head during the crunch, never push on the head when raising upper torso off the ground.
  • If using additional weight, make sure to perform the crunch smoothly and slowly to prevent losing control of the weight.
  • If the ground is too hard on the back, use a bench or a crunch machine.
  • Make sure to breath during the crunching motion to prevent any light headedness or blackouts.
  • Incline crunches are not recommended for those who suffer from dizziness or have high blood pressure.
  • Always get up slowly when performing crunches on the ground or a flat bench. This will prevent a sudden rush of blood throughout the body which can cause lightheadedness and loss of balance.

21 Dumbbell Leg Exercises

If you want to increase your body’s overall strength, then you have to train your leg accurately. We all know that legs are a crucial part of our body, and you should strengthen your legs for your overall body strength.

In addition, you can quickly increase the testosterone level in the body with the help of leg exercises. We cannot deny the fact that testosterone is an essential hormone for our body.

Other than that, many workout plans are essential for the increment of the testosterone level. For example, we are providing 21 leg exercises that can be quickly done with the help of dumbbells.

If you follow such kind of workout plan, then it will be straightforward for you to increase your body. There are myriad things that are essential to be focused on while doing the dumbbell workout. You should also focus on these things.

Best workout plan for your leg

Here is a complete workout routine that will surely increase the muscles of your leg. Other than that, you can easily manage the fat of your body.

However, these exercises require a lot of energy, and if you do these exercises, then you will get too much sweat, which led to fat loss. So, have an eye on this fantastic workout plan, you will be easily able to increase your strength:

  1. Lunge with Pass Under
  2. Single-Leg Deadlift
  3. Front Squat
  4. Sumo Squat
  5. 1/2 Squat, 1/2 Deadlift
  6. Split Squats
  7. Straight-Leg Deadlift
  8. Goblet Squat
  9. Goblet Front Lunge
  10. Side To Side Lunge
  11. Unilaterally Loaded Side Lunge
  12. Skier Swing
  13. Dumbbell Deadlift
  14. Step Up
  15. Bench Curtsy
  16. Dumbbell Balance Lunge
  17. DB Hamstring Curls
  18. Dumbbell Donkey Kicks
  19. Dumbbell Frog Bridge
  20. Dumbbell Single-Leg Bridge
  21. Deficit Lunge

This is a complete workout plan that will surely boost the power of your leg. All you have to do is to follow this workout routine similarly.

It will be effortless for you to get good results because this workout is designed according to all types of muscles present in our body.

It is very vital to train all the muscles present in our leg in the same workout routine. Other than that, you can efficiently train all your muscles in the leg, from quads to the hamstrings.

Benefits of leg workout

It is essential to follow an appropriate leg workout to increase the overall stamina. We cannot deny the fact that leg workouts automatically increase the stamina of our bodies.

You will also get plenty of benefits with the help of leg workouts, such as high testosterone levels and good blood circulation. Other than that, you can easily do various daily routine activities with the help of leg workouts.

This is all about the 21 most essential leg workouts; these exercises are advised because they provide a full range of motion to every muscle of the leg. That is the main reason for getting good results with the help of these exercises.