Sterling K. Brown brings a specific presence to the screen in many of his roles, an intense vulnerability that is so effective partly because of his fit, muscular frame. The 43-year-old isn’t too rough to look at, either, keeping up a solid six-pack that’s been put to good use on This Is Us.
But Brown’s high level of physical fitness isn’t new. The former football player tells Men’s Health he was once advised to cut down on the heavy weight training by his acting professors, so that he might be able to serve as a vessel for emotions onstage rather than “something that is heavily armored.” After adjusting his attentions to focus more on cardio and bringing yoga into the regimen, Brown found a solid balance. Now, the actor keeps up a fitness routine that leans heavily on calisthenics and basketball to stay in shape—especially for those shirtless scenes. “Every once in a while your boy’s gotta come out of his top,” Brown admits. “Gotta do something to keep it tight, right?”
Brown welcomed the MH crew into the gym with him to demonstrate one of his favorite workouts, a super accessible circuit that uses bodyweight movements to hit just about every major muscle group.
“When you gotta keep it tight, and you don’t have much time, your busy, I’ve got a workout for you,” Brown says of the routine. “It’s the best bang for my buck that I get out of all my workouts.”
This pyramid routine (named for the descending rep scheme) can be done just about anywhere, by anyone of just about any fitness level. Brown says he can do it in about 20 to 25 minutes, so it won’t take all day, either. When you give it a try yourself, don’t be afraid to adjust the pace and time to what works best for you.
Sterling K. Brown’s Pyramid Workout
Take on the workout with little to no rest between each exercise. Complete 3 rounds to finish.
50 reps
40 reps
30 reps
20 reps
10 reps
10 reps
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