The Bottom Line:
- In this video, the actor Florian “Big Nasty” Munteanu shares his fitness philosophy and workout routine, which he developed for his various acting roles, particularly for the character of Krieg in the Borderlands movie.
- Munteanu emphasizes the importance of a comprehensive warm-up and stretching routine to avoid injuries and maximize performance, often spending 20 minutes or more on this before his workouts.
- His high-intensity interval training (HIIT) workout consists of exercises like clapping push-ups, high knees, and mountain climbers, which he performed repeatedly to efficiently build strength and endurance in a limited time frame.
- Munteanu’s ab routine includes a variety of exercises like jackknives, seated in-and-outs, Russian twists, and jumping in-and-outs, which he would often do multiple times a day to achieve the lean, defined midsection required for his roles.
- For his arm training, Munteanu focused on light, controlled movements with an easy curl bar and cable triceps exercises, prioritizing joint health and muscle activation over heavy lifting due to past injuries from his boxing background.
My Workout Journey: From Boxing to Superhero Physique
Embracing the Superhero Challenge: From Boxing to Borderlands
My fitness journey has been a diverse and challenging one, taking me from the boxing ring to the world of superhero physiques. It all started when my father, a boxer himself, introduced me to the sport at a young age. I was hooked from the moment I stepped into the gym and felt the energy of the sparring sessions.
Adapting to Different Roles: Creed, Razor Fist, and Creek
As my acting career progressed, each role I took on required a unique physical transformation. Playing a boxer in Creed was the perfect fit, allowing me to lean into my boxing background and craft an athletic, powerful physique. Then, when I took on the role of Razor Fist in the Marvel Universe, I had to shift gears and focus on building a massive, superhero-esque frame.
The Borderlands Challenge: Achieving an Unreal Physique
However, the most challenging transformation was for my role as Creek in Borderlands. This fictional character demanded an unreal shape – a thin waist, small torso, and incredibly muscular arms. To achieve this, I had to completely rethink my approach to training and nutrition. I found myself in a constant calorie deficit, burning calories in the most efficient way possible through high-intensity workouts.
The key to my success was a relentless commitment to my training regimen. I would start each day with an extensive warm-up, focusing on stretching and mobility to ensure I was primed for the intense workout ahead. My workout routine consisted of a mix of high-intensity interval training (HIIT), targeted arm exercises, and a grueling ab routine that I would repeat multiple times throughout the day.
The HIIT workouts were the backbone of my training, with exercises like clapping push-ups, high knees, and mountain climbers. These explosive movements not only built strength and endurance but also helped me burn calories at a rapid pace. Complementing the HIIT workouts were my dedicated arm and ab routines, which included exercises like jackknives, seated in-and-outs, and Russian twists.
Maintaining this level of fitness while on set was no easy feat. With long shooting days and limited time, I had to be extremely efficient with my workouts, squeezing in as much as possible in the shortest amount of time. It was a true test of my discipline and dedication, but the results spoke for themselves.
As I look back on my fitness journey, I’m proud of the transformations I’ve achieved and the challenges I’ve overcome. From the boxing ring to the superhero physique, each role has pushed me to new limits and helped me grow as an athlete and performer. And with the Borderlands role behind me, I’m excited to see what the future holds and the new physical challenges that await.
Borderlands: Achieving the Unreal Physique of Creek
Borderlands: Achieving the Unreal Physique of Creek
The role of Creek in the Borderlands franchise presented a unique challenge for Florian Montiano. As an unreal, fictional character, the physique required was unlike anything he had portrayed before. Montiano had to create an “unreal shape” – a very thin waist, small torso, and big arms. This meant that his workout routine had to be highly focused and efficient, as he would be in a calorie deficit during the filming to maintain this specific look.
Montiano’s approach centered around high-intensity interval training (HIIT) workouts that targeted his core and arms. He would start with a thorough warm-up and stretching routine to ensure his body was prepared for the intense session ahead. The HIIT workout consisted of exercises like clapping push-ups, high knees, mountain climbers, and various ab-focused movements like jackknives, seated in-and-outs, Russian twists, and switching mountain climbers.
The key to this routine was its efficiency – Montiano knew he would have limited time on set to train, so he needed to maximize the results in the shortest amount of time. Each exercise was performed for 45 seconds, followed by a 15-second rest period, allowing him to keep his heart rate elevated and his muscles working hard.
In addition to the HIIT workouts, Montiano also focused on targeted arm training. He relied on exercises using an easy curl bar, performing slow, controlled movements and really squeezing the biceps at the top of each rep. He also incorporated cable triceps extensions, pushing the weight down and holding for a few seconds before returning to the starting position.
The combination of the intense, efficient HIIT workouts and the dedicated arm training allowed Montiano to achieve the unreal, fictional physique required for the role of Creek. This demanding regimen was crucial in helping him maintain the character’s unique appearance throughout the filming process.
Maintaining the Physique on Set
Montiano emphasizes that the real challenge wasn’t just preparing for the role, but maintaining the physique while on set. With long 12-14 hour days of filming, he had very little time left to train and recover. His solution was to focus on high-efficiency workouts that could be done quickly, allowing him to stay in top shape despite the demanding schedule.
The Importance of Injury Prevention
Montiano also stresses the importance of injury prevention in his training. He knows that an injury could set him back for months, something he cannot afford when preparing for a major role. That’s why he dedicates significant time to thorough warm-ups and stretching, ensuring his body is prepared and ready to handle the intense workouts.
The Efficient HIIT Workout for Maximum Results
Maximizing Efficiency: The HIIT Workout Approach
The key to my intense workout routine for Borderlands was finding the most efficient and effective way to train. With limited time on set, I needed a workout that would deliver maximum results in the shortest amount of time. That’s where High-Intensity Interval Training (HIIT) came into play.
The HIIT Workout Formula
My HIIT routine was a carefully crafted sequence of exercises that targeted multiple muscle groups and kept my heart rate elevated throughout the session. It consisted of a series of explosive, full-body movements performed in short bursts, followed by brief recovery periods.
The workout started with clapping push-ups, where I would push myself up as fast and explosively as possible. Immediately after, I transitioned into high knees, really focusing on driving my knees as high as I could. This combination of upper and lower body exercises kept the intensity high and challenged my cardiovascular fitness.
Abs, Arms, and Efficiency
In addition to the HIIT portion, I dedicated a significant portion of my workout to targeted ab and arm exercises. For my abs, I incorporated a variety of movements, including jackknifes, seated in-and-outs, Russian twists, jumping in-and-outs, and switching mountain climbers. These exercises were designed to carve out a lean, defined midsection – crucial for the shredded superhero physique I needed to portray.
As for my arms, I focused on a simple but effective routine using a light EZ-bar. The key was to perform slow, controlled movements, squeezing the biceps at the top of each rep. I also incorporated cable triceps extensions, pushing the weight down until I couldn’t anymore, and holding the contraction for a few seconds before releasing.
The beauty of this workout was its efficiency. By combining the high-intensity cardio, targeted ab work, and focused arm exercises, I was able to get the most out of every session, even when time was limited on set. The result was a physique that was lean, muscular, and ready for the demands of the Borderlands role.
Abs Routine: 20 Exercises for a Shredded Core
Maximizing Abdominal Strength: A Comprehensive Routine
Achieving a shredded core requires dedication and a well-structured ab routine. As part of Florian Montiano’s intense workout regimen, he has developed a comprehensive set of 20 exercises that target the abdominal muscles from various angles. In this section, we’ll explore the top five exercises that have been instrumental in sculpting his superhero physique.
Jackknife Crunches
The jackknife crunch is a challenging exercise that engages the entire core. Starting in a supine position, Florian raises his arms and legs simultaneously, aiming to meet in the middle. This movement requires full contraction of the abdominal muscles, working to lift the body off the ground. After 45 seconds of intense effort, he allows himself a 15-second rest period before moving on to the next exercise.
Seated In-and-Outs
Seated in-and-outs are a dynamic ab exercise that targets the rectus abdominis and obliques. Florian sits with his knees bent and feet flat on the floor, then leans back to engage his core as he extends his legs out and brings them back in. This controlled movement is performed for 45 seconds, followed by a 50-second rest period.
Russian Twists
To work on his obliques and achieve a slimmer waistline, Florian incorporates Russian twists into his routine. Seated with his knees bent and feet elevated, he holds a weight and twists from side to side, touching the weight to the floor on each repetition. This exercise is performed for 45 seconds, with a 15-second rest before the next exercise.
Jumping In-and-Outs
Jumping in-and-outs are a high-intensity exercise that challenges the entire core. Florian starts in a standing position, then explosively jumps in, bringing his knees to his chest, and jumps back out to the starting position. This dynamic movement is repeated for 45 seconds, pushing himself to the limit.
Switching Mountain Climbers
The final exercise in Florian’s ab routine is the switching mountain climber. He assumes a plank position, then alternates bringing his knees to the opposite elbow, twisting his body to engage the obliques. This exercise is performed for 45 seconds, ensuring that Florian leaves nothing in the tank.
By incorporating these five exercises into a comprehensive ab routine, Florian has been able to develop a shredded core that complements his overall superhero physique. This intense workout regimen, combined with his dedication and discipline, has been the key to his success in transforming his body for various film roles.
Arm Training: Focusing on Biceps and Triceps
Maximizing Arm Strength: Biceps and Triceps Exercises
As an integral part of my intense workout routine, I have dedicated a significant focus on developing my arm strength, particularly targeting the biceps and triceps. This approach has been crucial in achieving the superhero physique required for roles like Razor Fist and the character of Creed in Borderlands.
Biceps Blitz: Sculpting Powerful Arms
For my biceps training, I rely on a simple yet highly effective exercise – the easy curl bar. I prefer to use a light weight and focus on slow, controlled movements, ensuring that I can fully engage and exhaust my biceps. The key is to concentrate on the contraction, holding the bar at the top of the movement and squeezing my biceps to the fullest. This technique allows me to push my muscles to their limits without straining my joints, which is crucial given my background in boxing.
Triceps Dominance: Balancing the Arm Muscles
To complement the biceps work, I dedicate equal attention to my triceps. The cable triceps extension is a staple in my routine. I use the rope attachment and focus on a slow, controlled movement, pushing the weight down while squeezing the triceps and holding the contraction for a few seconds before releasing. This exercise helps to balance the development of my arms, ensuring that my triceps are as strong and defined as my biceps.
The key to my arm training lies in the intensity and efficiency of the workouts. I push myself to the point of exhaustion, ensuring that I leave nothing in the tank. This approach has been essential in maintaining the superhero physique required for my roles, even during the demanding filming schedules when time for dedicated workouts is limited.
By meticulously targeting and challenging my biceps and triceps, I have been able to sculpt the powerful, defined arms that are a hallmark of my on-screen transformations. This unwavering focus on arm development has been a crucial component in my journey to achieving the ultimate superhero physique.
