transcript: [music] What? Hey, everybody. It's Terry Crews from the new
movie, the best action movie of the summer, "The Expendables"
with Sylvester Stallone, Jet Li, Jason Statham, Randy Couture,
Mickey Rourke, myself. It's gonna be great, and you
might know me from the Old Spice commercials, and I'm glad to
be here with Bodybuilding.com. Let me tell you something. You will never, ever, ever see
a cast like this, ever in movie history. It's the Halley's
Comet of action movies. I'm trying to say that your
testosterone level will jump when you get in the theater. [gunshots and grunting] I play a guy, a guy by
the name of Hale Caesar. Best movie name of all time,
okay, who's a long-barrel weapons specialist. I'm passionate about my weapons. I have a gun that I literally
call my girlfriend, you know what I mean? But that's my character. My specialty has always been
my guns...you know what I mean? It's kind of like,
that's my deal. And this is one reason why Sly
put me in, is that he knew that I had the look, you
know what I mean? It was like, the guy holding the
gun, and a lot of military guys were like, "Wait a minute,
he wouldn't wear anything sleeveless," but I was like,
"Hey, man, this is a movie." Check that out. That's the gun show, baby. I'm here to show you an exercise
that I do to get ready for most of my films and TV
shows and projects, especially "The Expendables." It's called 24's, and basically
it's 4 different exercises with 6 reps each, and I'm telling
you, this thing will work your core. It works your shoulders. It works your lower body. You are totally done, and
because you do so many reps, it's almost like
a cardio workout. Let me show you. [music] The first exercise in the set
of 24's is an upright row. I'm gonna show you how to
do it...grip the weight. Make sure your grip
is close together. Bend your knees, come up into
it, sit in it, make sure you have your balance,
and here we go. We're gonna lift the bar all the
way to our chin...six reps of those. [music] And then we immediately widen
our grip, and we go do six power cleans without banging it on
the floor with metal weights. If you have some rubber weights,
go ahead, but with the metal, you always gotta be
conscious of the floor. So here we go. Gotta get down and explode on
every jump, and we're gonna jerk when we get it up to the top... [music] Explosion is what
it's all about. Make it come from your
core and your hips. Then you set it and
you do six reps. Right after those six power
cleans, we close our stance a little bit and then hit
a Romanian deadlift. You don't have to
go past your knees. Just enough so you feel it in
your back...You're working your back, and you should feel
it in your hamstrings. [music] Now, directly from the Romanian
deadlifts, we're gonna do six jump squats. Take it to a clean, get it up
behind your back, rest it on your shoulder, and then you get
down and explode right up into the air, keeping your
back arched...Explosion. That's six. Bring it down. Hey, guys, as you can see, 24's
has you winded pretty quickly, so you have to be careful. Make sure you start with
very, very small weight. The whole thing, this is not
about how much weight you have. It's about the explosion. Even if you start off with just
the bar, that's real cool, man. As long as you get the movement
and make it correct, and do all the reps in the sets,
you will get burned. It's a wonderful thing. This is an exercise I do every
time it's a shoulder day for me, especially with the jerk, and
I started out with this so that now that my engine's running,
I'll go right into my shoulder exercises and it's got me warm,
it's got me ready, because your shoulders can be a
really sensitive area. I work out very, very hard. My thing is to always be as
hard and as cut as possible, you know, but within parameters. You don't want to be just, you
know, just starving and have no strength, you know what I mean? And with a role like this, I
knew it was gonna take a lot of energy, man. I mean, you know, just to get
through the days and make the physical stuff work. My workout through the week is
pretty much cardio every day. And I usually get on the
treadmill and I'll do a half an hour at 7.0, which usually ends
up with me running 3 and a half miles every day. Monday is a shoulder day,
where I do power cleans. I work my shoulders. Tuesday is back day, where I
just get everything regarding back. Wednesday is strictly cardio,
and I usually double up my cardio that day. Sometimes I'll do 5 miles
instead of 3.5 and then call it a day. Thursday is chest and arms, and
then Friday is a big, big leg day. I go to endurance and heavy
weight, so it's always a good balance of doing that. Get to the gym, consistency,
always, and if you have to not do an exercise for a while,
just leave it alone, but work on other things, you
know what I mean? There's always
something you can do. I train very, very hard. I train as if I'm still in
the NFL in a lot of ways. I use a lot of NFL-style
workouts, tons of power cleans, lots of explosive movement. Get up, apple in the morning
just to wake you up, then I take my vitamins. Then I work out, I mean,
pretty much on that. Then I hit a protein shake,
like, right after the workout. And then about 2 hours later,
I'll have some yogurt and granola, that kind of thing, and
then for lunch, I usually get a salad. Chicken salad with the beans and
the lettuce, no rice, no nothing like that, but with the
meat and the whole thing. Then, I might grab another
protein shake, and then for dinner, it's a good,
like, chicken breast. I'm always adjusting,
you know, whatever I see. It's always like some chicken
breast you can grab, that whole thing for dinner,
and I call it a day. I'm not opposed to having some
bread, or some tortilla chips, and you know, because
I really burn it off. I have a very, very
active lifestyle. To be here and to be in this
position and to watch, you know, yourself on screen, man, in
the movies, it's great, man. It's like, man, it makes all
those years and all that pain worth it. Anybody who trains
knows it's 100% pain. It's kind of like the theme
of this movie, you know? In "The Expendables,"
people try to retire you. I look at Stallone, man. They tried to put
him out to pasture. They're like,
"Dude, you're done. You did your thing. Now we gotta give it to somebody
else, and, you know, you should be over." But you always
have to come back. It's always about rebuilding. You always have to say,
"I'm not going to stop." And the thing is, why? Why stop? I'm gonna never give up. I'm gonna always stay in shape. Forever, if you see me, I'll be
the best-looking 90-year-old guy you've ever seen. That's my plan. [music] Let me tell you, for more
content like this, you gotta go to Bodybuilding.com. It's the place to be, baby. "Expendables," August 13th, bam. [growling] [gunshots] [music]
auto_transcript: what everybody's Terry Crews new movie best
action movie other some The Expendables the West Lawal deadly David obey them where the quad core
Mickey Rourke myself it's going to be great and you might
know me from the Old Spice commercial and i'm glad to be here bodybuilding
Dakar go them it's a some you would never never
never see it as like this ever the movie history of the haleys
comet action movies I'm trying to say do have
testosterone level will get up when you getting a beer the
might be a guy I've ever Hale Caesar best movie name of all time okay who's a
long barrel weapons specialists I'm passionate about my weapons I have a
bygone that I'm literally all my girlfriend you know I'm here but
that my character my specialty is always been my gun you
know I'm a estar like bad that's my deal i misses worries
Weiss live with me here is that you know he knew that I had a
look you know to me it was like the guy
holding a gun and lot a military guys we rely wait a
minute he wouldn't have they wouldn't wear anything sleeveless
like a man at the movies I for John story I'm here to show you
exercise I do to get ready for most a lot built in TV
show projects caused by six variables is
called 24 and basically its border for
exercises but six web page and I'm telling you
this thing work your core it will shoulder works a little body you
are totally the and because it is so many wraps is
almost like a cardio workout let me show you do first exercise in a Sat 24th is an
upright world gonna see how to do it p drift away pleasure griffiss close together being
mean a lot better way said it make sure you have your balance and here
we go again I left the bar always or changed 6 wrestled and then we immediately line are gripped
we go up to six power clean without banging on the floor but metal waste if you have some are
rover weighs go ahead but with the matter you are going to be
consul so here we go gotta get down Explo on average and
we're gonna jerk we get it up to the top explosion was all make it come from for your hips he said it in a six-run right after 06 Park Lane re called us there's a
little bit and then hit a Romanian deadlift you'll
have to go past in a just enough so you feel it in your back
with your back to bill your hands today now directly a Romanian deadlift we're going
to six jobs for if you're playing ended up
behind your back rests on your shoulder and get down
edits flow right atmosphere shipping them back art closed this for you now hey guys you can say 24th has your morning it pretty quickly
so you have to be careful make sure you start with very very small
way the whole day this is not about how much weight you
have as about this post if you start off with
just the bar as real calm and as long as you get the
more with make a correct and do all the reps and
assessed you will get more as wonderful thing
this is the exercise I do ever towers a shoulder day for me
dressing with George I started out with it so that now my engines run it our goal
right into shoulder exercises as has got me warm got me ready because the shoulder can be
a relief is that they're I work out very very hard boxing is
always be Azhar a.m. in this discusses as possible you know him well within
round you know we're going parameters you don't want to be just you
know star have no strength you know what I mean
with the law like this I knew about a couple of old you know just to get through the days
and make your physical work my workout goes your old through
the week is pretty much cardio everyday are I
usually get on the treadmill and i'll do half an hour at seven point always use
the end up with me running three and a half mile everyday Monday is AR shoulder day where I i luck power play is over my
shoulder Tuesday is a back day route everything regarding
back Wednesday strictly cardio and I use double up my
prior to that date sometime about 35 miles to 2.5 and and then call it a day Thursday is our
chess and arms and a prior to Friday is a big
big like that I go indoors and heavyweight so it's alway the a good balance you doing to get to the
gym consistency always it if you happen not do exercise
ball while just leave it all to work on other things you know what I
mean is always something to I trained very hard a train as if I'm still in the NFL a lot
away the you a lot and i'm bill starr workout time the power clean lot the explosive
movement get up Apple in the morning just to wake you up
I think my vitamins then a workout I mean pretty much gone
bad then I had a protein shake like right
after work I'll are there about two hours later I'll
have some you over granola back at bay are and them from
lives I usually get a salad chicken salad with
being the letters are no rise no nothing like
that but with me holding van my grab another
pro-change say need for better is a good like
chicken breast on always adjusting you know whatever I
see it it's always like some chicken breast you can grab it the whole thing then turned over I call
it a day I'm not oppose the House in Brea or some tortilla chips and you know because I i really burned at
all but I have a very very active lifestyle there be here and then be in this
position and in the wants you know your cell phone screen and a
movie that's great man is just is like me it makes all those years all
that pain worth it anybody would train know is the
100 percent pay his character like the man is moving you
know you know in the Expendables if I people try to
retiring a little Mia onlookers the Lowman they try to put
about the past well I do you're done you did your thing
now we gotta give it to somebody else and you know you should be over but you
always have to come back it's all about rebuilding you always have to say I'm not going to
stop and the thing is why why stop I'm gonna
never you I'm always stay in shape at forever if
you see me I'll be that guy best-looking 90 year old guy you've ever seen got my
place there is a few more content like this then gotta go bodybuilding dot com is
the place to be very Expendables August 30 right
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