If there’s a Bachelor star known for his strength, it would have to be Colton Underwood, who famously hauled his body over a really freakin’ tall fence in a moment of romantic anguish on the ABC reality show.
The gravity-defying feat instantly became a classic moment in Bachelor history—and now, you can find out exactly how Underwood works those fence-jumping muscles (and the other ones, too). In a new video for Men’s Health, Underwood—who also appeared on The Bachelorette and Bachelor in Paradise and whose memoir, The First Time, comes out in March—reveals his workout routine with trainer Amoila Cesar, creator of the Six Weeks of The Work program.
The reality star isn’t exactly new to training—before getting on the Bachelor circuit, Underwood was an NFL-hopeful tight end, making the practice squad for the San Diego Chargers, the Philadelphia Eagles, and the Oakland Raiders before his career ended in 2016. But now that his gridiron days are behind him, he has different goals in the gym.
“I played football all of my life and my main goal in football was to get big and bulky,” Underwood explains. “Now that I’m not playing anymore, my main exercise goals [are] to lean out and be functional.” (Because you never know when your complicated dating life will compel you to leap over a large structure. We’ve all been there.)
“No matter how much time you have in your day, keep up the good work, keep working hard, and get after it,” Underwood says.
Colton Underwood’s Bachelor Full-Body Circuit Workout
Underwood’s 45-minute workout consists of nine exercises split up into three blocks:
Thruster – 3 sets of 8 reps
Medicine Ball Rotation Toss – 3 sets of 8 reps per side
Stability Ball Body Saw – 3 sets of 12 reps
Rear-foot Elevated Split Squat – 3 sets of 8 reps per side
Chinup with Knee Raise – 3 sets of 8 reps
Jumping Medicine Ball Slam – 3 sets of 8 reps
Pushup Ab Drag – 3 sets of 8 reps
Alternating Hammer Curl – 3 sets of 12 reps per side
Bodyweight Burpee – 3 sets of 8 reps
Want more celebrity workout routines? Check out all of our Train Like videos.