{"id":48383,"date":"2025-09-07T02:13:18","date_gmt":"2025-09-07T02:13:18","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/48383\/"},"modified":"2025-09-07T02:13:18","modified_gmt":"2025-09-07T02:13:18","slug":"marlon-wayans-shares-his-him-workout-and-training-plan-at-53","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/48383\/","title":{"rendered":"Marlon Wayans Shares His ‘Him’ Workout and Training Plan at 53"},"content":{"rendered":"

MARLON WAYANS SPORTS<\/strong> a grimace as he gingerly walks into the Elite Performance Clinic<\/a>, a gym in the Sherman Oaks neighborhood of northern Los Angeles. A rib is jabbing his upper back, making it tough to breathe. He has an appointment with his chiropractor later, but this morning, he\u2019s still going to train.<\/p>\n

He starts with 10 minutes in a redox room, a room-temperature chamber that fills with a mineral-infused mist that helps relieve oxidative stress. Then it\u2019s into a spinal decompression chair for 10 minutes. Then 15 minutes of meditation. It\u2019s the calm before a sweat storm.<\/p>\n

\u201cSometimes you\u2019re going to need to sit,\u201d says Wayans, tilting his head as a smirky smile crosses his face. \u201cYou know you can go harder after you sit.\u201d<\/p>\n

\"Play\"marlon<\/p>\n

This holistic work is new for Wayans, who at 53 might just be in the best mind-and-body shape of his life. Previously, he\u2019d go to the gym, pick a body part, and grind. \u201cI\u2019m just moving,\u201d he says. \u201cThat in itself is a win, but when you talk with somebody who knows what the fuck they\u2019re doing, it\u2019s different.\u201d That somebody is his trainer, Adam Quinter<\/a>, who he\u2019s worked with for 18 months. One of Quinter\u2019s first recommendations was to urge his client to build a meditation room in his house. He also prescribed 30-minute walks as well as the kind of workout Wayans is going to do now: a total-body circuit, six to eight exercises, three or four sets, with 30 to 60 seconds\u2019 rest between rounds. Wayans says Quinter is helping him find balance. Not the kind of balance that makes him pump the brakes, but the kind that allows him to keep his foot on the gas without crashing, whether in the gym or onstage. \u201cI just go,\u201d he says.<\/p>\n

\"marlon<\/p>\n

Maggie Shannon<\/p>\n

\"marlon<\/p>\n

Maggie Shannon<\/p>\n

With apologies to James Brown, Wayans might be the new Hardest Working Man in Showbiz. He leaves Los Angeles most Thursdays and returns Mondays. He\u2019s in the middle of a national stand-up comedy tour that started in February and runs through December. He\u2019s simultaneously shooting the last season of Peacock\u2019s Bel-Air and promoting the Jordan Peele\u2013produced Him, in which he plays an aging GOAT quarterback. He\u2019s also reuniting with his brothers Keenen and Shawn on a reboot of Scary Movie, the iconic horror movie spoof franchise they started in 2000. And he\u2019s also a dad of three.<\/p>\n

\u201cThe frequency I move at on a daily basis is not human,\u201d he says. \u201cSometimes I\u2019ll go six months without a day off. I\u2019ve always been a hard worker, but I have to learn to be a smart worker.\u201d <\/p>\n

His smart work begins with a yoga flow that includes a toe-stretch pose, a child\u2019s pose, a modified scorpion, and a pigeon pose. Then Wayans gets into a plank position and Quinter puts a 15-pound chain on his back. Wayans holds the plank for 60 seconds. After three rounds, he is ready to move some heavier weight.<\/p>\n

He starts this circuit pressing out pushups with the chain draped over his back. He moves to step-ups on a 20-inch box while holding 30-pound dumbbells. Then it\u2019s back to the chain, this time draped around his neck as he muscles out pullups, screaming curses. The chain adds load and instability to Wayans\u2019s pullups and pushups. He bangs out Romanian deadlifts and then 25-yard sled pushes that target his legs and core. Wayans hurls out a curse but leans into the grind, relishing the pain of the process.<\/p>\n

\"marlon<\/p>\n

Maggie Shannon<\/p>\n

Wayans finds motivation in pain, but he says he\u2019s learning to intertwine the physical acts of fitness more with the \u201cspiritual act of what I\u2019m trying to do in my career.\u201d Working out offers a release, just like his work: After his parents\u2019 deaths, he coped by creating a comedy special. He\u2019s working on another special now about his oldest child, Kai, who transitioned \u201cfrom being a girl to a boy,\u201d Wayans says. \u201cIt\u2019s about my transition\u2014dealing with them transitioning\u2014as a father and how I went from denial to acceptance. It\u2019s beautiful, but the journey was painful. When you come from that place, you\u2019re not just doing jokes. You\u2019re healing people\u2014in a funny way.\u201d<\/p>\n

Wayans sips water and readies himself for the final five exercises\u2014no time to slow down. And tomorrow? He\u2019ll do it all again, funky rib, heavy chain, loud cursing and all.<\/p>\n

Road Workouts<\/p>\n

WAYANS SPENDS MORE<\/strong> nights in hotel rooms than in his own bed. That’s why his trainer, Adam Quinter, crafted a full-body workout fitted for the basic hotel gym.<\/p>\n

Goblet Squats<\/p>\n

Holding a dumbbell at your chest, bend your knees and drop until your thighs are parallel to the floor. Push through the heels to return to the start. <\/p>\n

4 sets, 12 to 15 reps each set<\/strong><\/p>\n

Push Ups<\/p>\n

Start with your hands below your shoulders, balls of your feet on the floor. Descend until your elbows reach 90 degrees. Push back up.<\/p>\n

4 sets, 20 reps<\/strong><\/p>\n

Pull Ups<\/p>\n

Start in a dead hang, grasping a bar with your hands slightly wider than shoulder width. Squeeze the bar and raise your chin to it. Ease the body down to the start.<\/p>\n

4 sets, 3 to 8 reps each set<\/strong><\/p>\n

This story originally appeared in the September\/October 2025 issue of Men’s Health.<\/p>\n

SUBSCRIBE<\/a><\/p>\n

\"Headshot<\/p>\n

Milo Bryant, CSCS, is a California-based trainer and an award-winning journalist.<\/p>\n