“If you can’t do the time, don’t do the crime” is a fairly well known saying that dates back some years now. The meaning of the idiom is simple enough – be prepared for the consequences of your actions. 

That sounds straightforward on the surface, but sometimes the consequences are curiously off balanced compared to the actions and people don’t always know that ahead of time. For that reason, if you plan on doing any crime, familiarize yourself with the punishments beforehand so you don’t run into any situations like these.

10. Owning a Bald Eagle Feather Can Get You Sent to Prison and Fined

Bald eagles have been a symbol of America since 1782. In 1978 the birds were listed as endangered. In 2007 they actually got off the endangered list thanks to huge efforts to save the species, and now it’s not even threatened any longer. But the road to that success was paved with harsh rules for anyone who dared cross paths with the majestic bird. 

Hunting and killing bald eagles is very much illegal, and that makes plenty of sense. What makes a little less sense is that possessing anything to do with a bald eagle is also illegal. That means if you have bald eagle feathers you’re committing a crime, even if you just found them on the ground.

The Bald and Golden Eagle Protection Act of 1940 makes it illegal for anyone to take one of these birds or anything to do with them including nests, eggs and feathers. The language of the act makes it clear it’s preventing people from hunting and poaching the birds focusing specifically on trafficking and selling but “possess” is specifically mentioned as well. 

The punishment, for a first offense, can include a $100,000 fine and a year in prison or both. Legally, only members of recognized Native American tribes may possess the feathers which can be used for certain ceremonial purposes. 

Keep in mind that these are maximum penalties and you probably won’t be fined and imprisoned if you find a single feather. That said, you could definitely be forced to return it and, if you refuse, legal action may then be taken. 

9. Thai Cops Are Punished With Hello Kitty Armbands

There’s a certain train of thought that says humiliation is a suitable form of punishment. Think of The Scarlet Letter and the idea that an adulterer be branded so all can see and mock their discretion. Psychologists don’t necessarily agree that humiliation is ideal, especially for kids, but it still happens. 

In Thailand, if members of the police department are found to have broken some sort of rules, their punishment can be meted out with a noticeable and humiliating brand. In this case, it’s a pink Hello Kitty armband. 

Police are supposed to be role models for following the rules so if a cop is caught littering or parking illegally, they get put on desk duty with the armband for their coworkers to see. They’re spared the shame of having to work out in public wearing it, so the shame of being among fellow officers is supposed to be enough. 

8. Touching a Member of the Thai Royal Family Was a Capital Offense

Speaking of Thailand, the country’s rules proved to be so daunting that, in one extreme example, they backfired horribly. It was in 1880 when Queen Sunandha Kumariratana was vacationing with her family and crossing a river by boat with her daughter. The current was strong, and the boat capsized.

There were many guards and servants about and you’d think someone would have rushed in to save the Queen’s life, but you’d be wrong. One law of the land at the time stated no one was allowed to touch a member of the Royal family for any reason under pain of death. Any touch could be considered a capital crime. As such, the Queen and her daughter both drowned.

The King is said to have imprisoned everyone who could have saved them despite their adherence to the law, and then abolished the law altogether so it could never happen again.

7. Attempted Suicide Has Been Criminalized In Many Countries

Most people generally recognize a suicide attempt as a symptom of a mental illness of some kind, and likely linked to depression. Those who attempt suicide can be arrested or detained in hospitals but the hope is that the person will be able to see a doctor and get help to get to the root cause of why they tried to take their own life. That’s the ideal outcome, anyway.

In many places, especially in the past, a suicide attempt was simply vilified. Up to the 1950s, Britain criminalized suicide attempts and a small portion of offenders were sentenced to jail time. Back in the 13th century if someone did commit suicide, their surviving family was punished and all their possessions were taken by the government.

Though England eventually decriminalized attempts, not everyone did. In many countries it’s still a crime. The Bahamas has the stiffest laws on the books for offenders and if someone survives, they can be sentenced to life in prison for it.

6. DreamWorks Animators Were Punished by Having to Work on Shrek

Most jobs have a process for dealing with employees who aren’t doing what they’re supposed to be doing. In extreme cases if you commit a crime beyond the confines of work they’ll call the police. But within the realm of poor performance you may get fired at worst, or written up for a small-scale offense. 

Some businesses have a three strikes rule before a firing, or maybe you’ll have to take some training again to prove you can do the job expected of you.

DreamWorks Animation opted for a more unusual approach to punishment after the studio was first formed. The studio’s first movie, The Prince of Egypt, was done with traditional animation. Remember, this was the mid 1990s and computer animation was not really a thing yet. Pixar had only just released Toy Story in 1995.

When an animator was found to have messed up in some way on the production of Prince of Egypt they were sent to work on Shrek as punishment. Shrek started production around 1995, but it wasn’t released until 2001. The movie had gone through numerous changes including character designs and voice actors. It was treated like the “ugly stepchild” of the studio that no one believed would ever get made let alone succeed.

Animators called the punishment being “Shreked.” Why was it so maligned? Because, when it was first pitched, the story was terrible, the budget was miniscule, and the studio had hired a bunch of recent grads with no experience. Work was done in an ugly warehouse and the team kept changing as people walked out or were fired. And, because it lasted years, to many it must have seemed endless.

5. Etiquette Breaches at Oxford Were Punishable by Drinking Beer

One thing people tend to find very disagreeable is when an organization polices itself and metes out punishments that are, by most measures, ineffective. Police officers getting suspended for egregious crimes is an extreme example of things, but schools are known to behave similarly.

At Oxford, that prestigious old British university, those who breach etiquette in some way suffer a punishment called sconcing. These breaches could include poorly speaking Latin or talking about women. This dates back to the 1600s and has evolved somewhat since then to its current form, which exists in numerous schools.

A person found to have violated some ethical rule is forced to sconce, which involves drinking a pint of beer. In some cases everyone gets to drink at the same time. In others it’s something of an elaborate drinking game that can get everyone drunk if done right. In other versions, a person has to propose a sconce by accusing the others of some act. Anyone guilty of that act must drink. You may recognize this as basically “never have I ever.”

4. A Teen Was Tried as an Adult for Sending Selfies of a Minor (Himself)

One of the most infamous crimes of the age of computers has been the proliferation of videos and images of child pornography. Whole task forces have been set up to stop this and there are cybercrimes units across the globe that deal with these issues. And while that is absolutely something that needs to be dealt with, it’s not always dealt with in the right way. 

In North Carolina, a 17-year-old boy was tried as an adult for possessing nude photos of an underage person. That person was himself. The pictures were selfies he’d taken when he was 16. The boy ended up taking a plea deal just to keep himself off of a sex offender list and avoid jail time.

His charges included four counts of making and possessing images of himself and one count of having a photo of his girlfriend, who was the same age. The girl was also charged and took a similar plea deal. In both cases they were the adult perpetrator and minor victim of the same crime.

A 15-year-old girl in Ohio was facing similar charges years earlier, and the FBI has several other examples on file.

3. George R R Martin’s Punishment for Avoiding Vietnam Was Being Called a Coward

Numerous people came out against the Vietnam war draft back in the 1960s, and Game of Thrones writer George R. R. Martin was among them. He applied for conscientious objector status which would exclude him from going to war and, according to Martin, he was granted it very quickly. But it did come with a price.

Martin said the draft board decided that Martin would be punished by being branded a “coward for life” as a result of his actions, and that would be a suitable burden to bear. Seems like he’s handled it pretty well.

2. More Than One School Has Taken Canes Away From Blind Students

Education is considered a vital part of any child’s life but, if the news has taught us anything as adults, it’s that schools are constantly fumbling the ball in new and creatively horrible ways. For instance, when it comes to the punishment of blind kids.

Sure, a blind child could have a discipline issue that needs to be addressed, but you’d think anyone with common sense might think twice before taking away the child’s cane, which is necessary for getting around as a person with limited or no vision. Nonetheless, it’s happened a few times.

In Kansas City, an 8-year-old had their cane taken and replaced with a pool noodle after he was accused of hitting someone on the bus with it. The child, who was born without eyes, is known to fidget and sometimes raises their cane just to move it around. The bus driver reported this as the child being violent. 

In the UK, a student was banned from using her cane because the school felt it was a risk to others who might trip over it.

1. Until 2009 There Was No Punishment For Selling Children in Mississippi

For many of these entries we’ve seen a punishment that seemed too extreme for the crime. In a few, the punishment was more of a joke that didn’t match the crime for the opposite reasons. And finally, we’re one where the crime seems unbelievably egregious and the only thing more unbelievable is that there was no punishment at all.

Until the year 2009 there was no punishment in the state of Mississippi for selling a child. As in, a human child. It wasn’t technically a crime. This only came to light because, in 2008, a woman tried to sell her granddaughter for $2,000 and a car. The woman was only charged with a probation violation unrelated to the incident because they couldn’t find a valid crime on the books to charge her with as it relates to, and this can’t be stressed enough, selling an entire human being.

When the case came to light, a new law was proposed and passed, letting Mississippi leap into the 19th century, just a couple hundred years late. Of interest, however, is that there is still no federal law prohibiting the sale of children. A law was passed to protect them from sex trafficking but the language omitted the sale of children for black market adoptions or just for good, old-fashioned profit.

Getting in shape may be one of your top priorities, but it’s harder to accomplish it during the coronavirus outbreak. Gyms across the nation are closed to help prevent the spread of the Coronavirus. If you’re having withdrawals from the gym, take advantage of the time to get a little creative around your house. There are plenty of items around your home that can help keep you in shape during this tough time such as frying pans, detergent bottles, and even beer cans! Here are ten ways to stay fit during the stay-at-home orders using only household items.

Top 10 Activities Seldom Seen Outside Gym Class

10 Grab A Chair

A chair has so many uses when it comes to exercising from home. Find a sturdy chair in your house and place it in an open area where you can complete your workout routine. Start the workout with incline push-ups by placing your hands on the seat of the chair and performing push-ups. Then try decline push-ups by placing your feet on the chair this time and perform push-ups.^[1]

A chair can also be used for dips. Start by placing both hands on the front corners of the chair seat and extending your legs in front of you. Bend your elbows to lower yourself, and then raise yourself back up to complete one rep. You can also add an extra chair under the feet for added difficulty. The best thing about these exercises is that you can still binge watch your favorite show while completing them!

9 Load A Backpack

Everyone has an old backpack laying around their home, and it’s time to put it to good use. This is where you can get creative. Fill the backpack with items from around your house to add poundage to your bodyweight moves. You can throw in some old books, clothes, cooking pans, or even some of those beers in the fridge that you haven’t pounded back yet during the quarantine. Once the backpack is filled with a comfortable amount of weight, you can wear it during lunges, squats, pushups and other cardio exercises around your home.^[2]

8 Replace the Dumbbells

Just because you’re not able to go to the gym doesn’t mean you can’t still get the same workouts that you get from using dumbbells. Try replacing the dumbbells with household items such as paint cans, laundry detergent bottles, cast iron pans, and milk jugs. If your looking for lighter weight, you can pull out those beer cans and bottles again.

Once you have chosen the household item you would like to use, you can start checking off exercises. Hold the items in each hand and start doing exercises such a bicep curls, tricep kickbacks, front raises, and overhead presses. These household items can also act as a kettlebell to add several other workouts to your daily routine.^[3]

7 Find Those Heavy Books

Walk over to that bookcase that you forget is there and wipe the dust off those large books that you never got around to reading. A heavy book can help take your core to the next level while working out from home. Place the hardcover book on your chest while doing crunches to add extra tension to the intense workout.^[4]

Also try laying on your back with your hands in the air holding the book above you. Then use your stomach muscles to raise your shoulders off the ground. You can also pull out that chair again for another exercise that targets your core and legs. While sitting in the chair, hold your legs together in front of your body and place the heavy book on your shins. Slowly raise and lower your legs to feel the burn. The book can also be used for several other workouts if you just get creative!

6 Use the Stairs

Many homes have a set of stairs either inside the house or outside. If you are lucky enough to have a staircase at your home, they are a great way to get the heart pumping and the muscles burning. Walking or running up and down the stairs provides a great cardio workout. If you want to add some difficulty to your workout, throw that full backpack on your back before hitting the stairs. You can also use the stairs for other exercises such as incline push-ups, decline push-ups, dips, and various stretches.^[5]

Top 8 Exercises to build the body of a Greek God

5 Grab Some Rope

You might have to search through those several plastic bins in your garage, but there is a good chance that you have some old rope tucked away somewhere. Ideally, you’ll want about 8 feet worth of rope to help you with your at-home exercising. The rope will work as a resistance band and can be used for several exercises such as seated rows, roll up, roll downs, and planks with leg raises.^[6]

Tie at a knot at both ends of the rope and find a good strong tree in your yard. Throw one end of the rope over the tree branch where both ends will now be hanging from the branch. You can now use the rope to execute inverted rows, squats and similar exercises. The rope can also be a good tool to help with stretching before and after your workout routines.

4 Utilize A Wall

Maybe you were unable to use one of the previous household items for your workout, but this next item is guaranteed to be found inside and outside of every home. You’ll find at least four walls in every home, and they provide great stability for stretches and exercises. We all hate to do wall-sits, but they are a good way to work out your quads and glutes. Simply stand with your back against the wall and carefully slide down into a sitting position and try to hold it for a minute. Feel the burn yet?

Since you have a wall, you can also do wall push-ups. Face the wall with your arms shoulder length apart, put your hands on the wall, and perform a basic push-up against the wall. Looking for something more challenging? Try some wall walks. Start in a high plank position with your feet against the wall. Walk up the wall with your feet until your face meets the wall. Slowly walk back down until you get to your original position and repeat for a total of 5 reps.^[7]

3 Pull Out the Paper Plates

The dirty dishes are probably piling up in the sink since you are now stuck at home, unless you decided to use paper plates and cups instead. If you have extra paper plates lying around, then you’ve found another useful household item for your routine. Paper plates work perfect as sliders for certain workouts. They can be used on hardwoods, tile, and carpets too, meaning there is no excuse for you to not try them!

Double up the paper plates and use them just as you would a towel on the floor. Use them for exercises such as plank jacks, mountain climbers, and pikes. They can also add difficulty to your lunges. Stand on the floor with one foot on the paper plate, sliding that leg back and forth bending the knee until the other knee reaches about a 90-degree angle.^[8]

2 Use A Towel

Surprisingly, a towel has many ways of helping you workout in your living room. If you don’t have a yoga mat, lay down a couple of towels. They won’t be as soft as the mat, but it will serve the same purpose. A towel can also help you perform vital stretches before and after your workouts. A resistance band can also be replaced by a towel for many workouts.^[9]

While in a plank pose, place a folded towel under your feet and slowly move your hips toward the sky while gliding your feet towards your hands. For those who have doorknobs that are not round can try using a towel for rows. Wrap the towel around the door handle, place your feet against the door, lean back until your arms are straight, and pull yourself up until your chest hits the door. The best part of using a towel is being able to easily swipe away the sweat after each workout!

1 Replace the Barbells

Remember how you can replace dumbbells with commonly found household items? You can do the same with barbells too if you get creative enough. Start by finding a sturdy bar that can hold weight. Metal poles, fence posts, and strong wood can all serve as the barbell. Now it’s time to find some weights. Paint buckets work great because the handles fit over the bar easily. If the buckets are empty of paint, you can fill them with other heavy materials.^[10]

You can also create your own barbells with weight by taking two five-gallon buckets and filling them with concrete. Before the concrete dries, stick a large piece of metal in the middle of the bucket to serve as the bar. You can use your homemade weights for deadlifting, squats, curls, and lunges. The homemade weights will also work for bench pressing if you can find something to serve as a bench.

Top 10 Tips For The Perfect Diet

Celebrity workout routines are all the rage right now. From the fittest to the most famous and even the ones that are straight-up bizarre, people everywhere are trying to copy their favorite celebrity’s workouts.

It’s no secret that celebrities have access to the best trainers, personal chefs, and workout facilities in the world. They also have more time to work out than the average person, so it’s no surprise that some of their routines seem like they were pulled straight from a sci-fi movie.

So we’ve rounded up 10 celebrity workouts that will either drive you insane or work wonders on your body.

10 Guardians of the Galaxy’s Chris Pratt’s Workout Routine

Chris Pratt is well known for his many roles in movies and shows, from his role as Andy Dwyer in the sitcom Parks and Recreation to his role as the velociraptor trainer Owen Grady in Jurassic World. He prepared for each role he portrayed to show the correct body shape and weight the character needed.

And it was no different when he landed the lead role as Peter Quill in Marvel’s Guardians of the Galaxy. In order to prepare for his role, Pratt had to get shredded and lose a lot of weight through workouts and diet. In a span of six months, he dropped more than 60 pounds (27 kilograms) with the help of his personal trainer, Duffy Gaver, and nutritionist, Phil Goglia. For five of those six months, Gaver trained Pratt with four to six sessions a week of workouts.

According to Gaver, Pratt’s workouts consisted of bodybuilding in the first two months, then equal parts bodybuilding and conditioning workouts like treadmill/rower circuit, calisthenics, and weight lifting in the next two. The final month consisted mostly of conditioning workouts like cardio, swimming, biking, and more.^[1]

9 How Jennifer Lopez’s Workout Keeps Her Looking Good

We all know about Jenny from the Block back in the early 2000s. Jennifer Lopez made wearing cargo pants and a tank top look good, and it was all the rage back then. Now JLo is in her 50s, and she made being in your 50s look like you’re in your early 30s!

How does the singer/actress keep her youthful looks (and abs) at age 53? JLo’s secret to looking good is a healthy diet, a workout regime, and being confident in your body no matter the size—as long as it’s healthy.

JLo’s diet consists of all organic, non-processed ingredients. She eats whole foods like brown rice, oatmeal, quinoa, and sweet potatoes. When it comes to vegetables, she eats leafy greens, but she avoids corn and carrots. She also adds protein to her diet with egg whites, white meat, and even grass-fed beef. Protein is what aids her in her workout and helps her build her muscles.

JLo’s workout consists of weight lifting, at-home workouts, and dancing. Her personal trainers, David Kirsch and Dodd Romero, train with her for roughly an hour at the gym around four to five times a week. Romero revealed that JLo focuses on different parts of her body with each session to balance her muscle development. When the gym is closed, JLo doesn’t just stop her workouts. She’ll continue her workout at home with her own routine. Her home routine is a run around her garden, kettlebell swings, and push-ups.^[2]

8 Dwayne “The Rock” Johnson’s Rock Solid Weekly Workout Routine

Dwayne “The Rock” Johnson is a person who inspires people of all ages, genders, and sizes to strive for a healthier lifestyle. Whether it’s his inspirational quotes or his rock-solid workout, he is the man everyone looks up to when wanting to work out.

That’s why we’re lucky that The Rock shared his weekly workout routine so that even you can strive for a healthier lifestyle. He often starts his day by getting up early and going for a run for about 30-50 minutes, either outside or on a treadmill. Then he’ll enter the gym and start his workout for the day, focusing on one body part each day of the week.

On day one, he focuses on his legs, and on day two, his back. Day three involves his shoulders, and on day four, he focuses on his arms and abs. The next two days include workouts for his legs again and then his chest. On day seven, he rests and focuses on eating huge meals to help in his muscle build-up. He eats about five meals a day which consist of a lot of protein and other healthy foods.

As insane as his daily workout sounds, The Rock couldn’t have done it without drive and motivation to achieve what he wants.^[3]

7 Gigi Hadid’s Model Workout

Gigi Hadid is well known for being a television personality and her runway walks on Victoria’s Secret shows. As a fashion model, Hadid needs to maintain a balanced workout and diet in order to keep her model body.

Hadid does boxing, volleyball, and weight training as her methods of working out. Even while traveling, she keeps up with her daily workout. She sometimes changes to other cardio workouts just to shake things up a bit. Her routine throughout the week consists of boxing or alternative cardio on Mondays, full-body training on Tuesdays, boxing again on Wednesdays, another full-body training on Thursdays, boxing again on Fridays, and finally, she rests on the weekends.

Hadid matches her workout regimen with a diet consisting of protein with as little carbs as possible. She also indulges herself with burgers since it’s well-known that Hadid absolutely loves them. Along with her diet, she also takes supplements like multivitamins and protein shakes to help with her health and muscle build-up.^[4]

6 Zac Efron’s Workout for Baywatch

If you watched the original Baywatch, then you know that the show consists of chisel-bodied characters going on beach rescues. So when Zac Efron was cast for the newest rendition of Baywatch, he knew he needed to work to achieve the body the show is known for.

That’s where Los Angeles-based personal trainer Patrick Murphy comes in. Murphy is no stranger to Hollywood actors seeking his help in training for a role, and he’s the architect behind Efron’s intense training for Baywatch. In order for Efron to achieve the body he needs, Murphy needed to construct a training regime that needed to change over time.
The workout is basically a full body 10 to 20 drop set routine. The first thing in the routine is the dynamic warmup with wall press, standing leg swings, alternating reverse lung with trunk rotation, and hip stretch with a torso twist. Then it’s time to move on to the drop-set exercises:

• Exercise one consists of 10 dumbbell lateral raises and 20 Dumbbell lateral raises.
• Exercise two consists of 10 to 20 kettlebell squats.
• Exercise three consists of 10 to 20 floor dumbbell chest presses.
• Exercise four consists of 10 to 20 dumbbell stiff-leg deadlifts.
• Exercise five consists of 10 to 20 incline bench dumbbell rows.
• The last exercise consists of 10 to 20 cable ab crunches from the knees.

Efron’s workout set changed over time, starting with two rounds per set until he ended up doing four rounds per set.^[5]

5 Henry Cavill’s Training Regimen for The Witcher

Henry Cavill is no stranger to the gym. He’s been working out since he was a teenager, and he knows what it takes to get results. But when it came time for him to prepare for his role as Geralt in The Witcher, he knew he was going to need a workout regimen that would push him past his limits.

With the help of his strength coach, Dave Rienzi, Cavill had the workout kit to stay in shape for his role in The Witcher. The routine starts with Cavill doing cardio in the morning. Then he focuses on certain parts of his body.

For his glutes and hamstrings, he does Romanian deadlifts using a resistance band and hyperextensions on a glute ham machine. For his obliques, oblique static holds. For his shoulders, 3-way shoulder raises. Finally, for his biceps, he does dumbbell curls.^[6]

4 Ryan Reynold’s Workout for the Perfect Deadpool Body

Ryan Reynolds is known as one of the most popular celebrities in Hollywood, and his body is the reason why. His workout routine is what helped him achieve his perfect body for Deadpool, and it’s also what helps him stay in shape when he’s not busy filming a movie.

His workout routine was aided by Don Saladino. an NYC trainer.

Reynold’s workout to prepare for his role as The Merc with the Mouth consists of doing warmups first before every workout, then he does five rounds each of kettlebell swings, front squats, barrel bench presses, general pull-ups, and farmer’s walks. He always rested for 30 seconds between rounds before moving on to the next.^[7]

3 Alessandra Ambrosio’s Diet and Workout for Victoria’s Secret Show

Victoria’s Secret is known for bringing out the best in its models. But it takes more than just a good makeup artist to look that good. Alessandra Ambrosio is a successful Victoria’s Secret model, and she knows how to stay fit. She works out every day, and her diet plan is pretty strict.

Ambrosio does around an hour to an hour and a half of daily workouts. She admitted that it might be longer if she’s with friends or family. Her fitness trainer, Tracy Anderson, helps her prepare for weeks before a Victoria’s Secret Show by doing a full-body workout.

Her diet depends on whether or not she’s home or traveling. From eggs and avocado on toast for breakfast to Brazilian bbq and sushi for dinner.^[8]

2 Don Wildman’s Insane Workout

Don Wildman possibly has the most intense workout ever, and he’s a 75-year-old man! His “The Circuit” workout consists of sixteen groups of exercises that are done with no rest in between. This is done three times a week because I can’t even imagine doing it six times a week.

Let’s quickly go through all sixteen groups of The Circuit:

Group 1: seated dumbbell shoulder presses and seated dumbbell curls
Group 2: seated machine shoulder presses, propped external rotator exercises, seated leg raises, and side crunches
Group 3: pec deck flys with simultaneous crunches and lying rotator cuff rotations
Group 4: seated machine bench presses and seated leg raises
Group 5: seated lever rows and sit-ups
Group 6: lat pulldowns and cable crunches
Group 7: leg presses
Group 8: barbell upright rows and alternating sit-ups on an exercise ball
Group 9: ab machine side crunches and machine back extensions
Group 10: machine squats and calf raises
Group 11: lying leg curls and neck extensions
Group 12: leg extensions
Group 13: machine bicep curls and regular and alternating sit-ups
Group 14: seated dips and seated scissors
Group 15: lateral raises, side neck extensions, and leg lift with splits
Group 16: front neck flexions and machine crunches ^[9]

1 Jason Momoa’s AR-7 Workout

Jason Momoa is a celebrity in the entertainment industry known for his roles as Khal Drogo on Game of Thrones and Aquaman in DC’s Aquaman film series. He is also a fitness fanatic, known to follow a workout routine that keeps him at the top of his game. This is where the AR-7 Program comes in.

The Accelerated Results 7 (AR-7) Training Program was created by personal trainer Eric Laciste. This unique workout program was designed to get anyone in tip-top shape fast, so this was exactly what Momoa needed to achieve his body for the role. Momoa’s AR-7 workout focuses on working out specific parts of his body for each day of the five days of the week.

On Monday, he’ll work on his chest through flat and inclined bench presses, inclined bench dumbbell presses, plate push-ups, and chest dips. On Tuesday, he’ll work on his back through medium grip and close grip pull-ups, reverse grip chin-ups, seated pulley row, and reverse grip BB bent-over row. On Wednesday, he’ll work on his legs through bodyweight and bodyweight jump squats, stiff-legged deadlifts, and barbell back squats.

On Thursday, he’ll work on his core through medicine ball slams, kettlebell swings, burpees, leapfrogs, and 40-yard sprints. On Friday, he’ll work on his arms and shoulders through barbell military press, bodyweight dip, diamond push-ups, dumbbell curls, and dumbbell triceps extensions.^[10]