For the Men’s Health Train Like series, we’ve broken down the fitness routines that have created just about every type of movie character, from superheroes to monsters to assassins to interplanetary intelligence agents. We’ve never had the chance to take a peak behind the training protocol to support an actor taking on the role of a bonafide music icon—one that helped to craft a character that earned a Best Actor Oscar. Until now.
See the workout below
When Rami Malek took on the role of Freddie Mercury for the Bohemian Rhapsody biopic, he needed to be able to emulate the late Queen frontman in every way. That didn’t just mean he could get away with mimicking the mannerisms of the iconic artist and slapping in some fake teeth. Malek also had to convincingly reproduce the electric stage presence of one of the most charismatic performers in music history. To do this, Malek needed to be able to move convincingly, since Mercury was more than just a big voice. The frontman famously brought a unique physicality to the stage, so the actor needed to be in top shape to look the part.
To build a frame worthy of Mercury, Malek turned to Jay Cardiello, a trainer known for his work with 50 Cent, Kevin Love, and other big name clients. “When you look at Freddie Mercury when he got on stage at Live Aid, he was muscular, he was ripped,” says Cardiello. “[Malek] had to pack on muscle, and we had to do it in a smart way.”
RELATED: Rami Malek Opens Up About Transforming His Body For Bohemian Rhapsody
We checked in with Cardiello at ToneHouse in New York City to get the lowdown on the Mercury workout plan. The trainer says that the majority of the movements he prescribed Malek we performed using just the actor’s bodyweight, which helped to keep the muscle the actor gained lean. They also kept the pace brisk. “We worked 30-second intervals—30 seconds on, 30 seconds off,” he says. Cardiello also used lots of unilateral movements, which helped to hone Malek’s athleticism and balance to make his stage work convincing.
If you want to take on Malek’s routine, don’t expect to build huge muscles—but you will hone your mobility and strength. Oh, and you probably won’t get an Oscar, either.
Rami Malek’s Freddie Mercury Workout
Single-Leg Squat to Press
1 30-second set per side; up to 3 rounds for advanced
Unilateral Rotations
1 30-second set per side; up to 3 rounds for advanced
Breakdancer
1 30-second set
Marching Rows
1 30-second set
Stability Holds
1 30-second set; up to 3 rounds for advanced
This article originally appeared on Men’s Health
