If you had a heart rate in 2003, you heard the break-in single "In Da Club" of 50 cents and became immediately aware of it. Then you saw the music video for the song, which begins with a sequence that shows the body of the hijacked rapper as he goes through a series of tests for scientists (Dr. Dre and Eminem, his mentors in the music industry), all at one Treadmill run and pump through machine chest pressing, and most memorable, hanging from the ceiling and crunching. 50 took over hip-hop and his muscles set the tone.
Less than 16 years later, the rapper is still reputed to have a bloated, torn physique, though he turns to acting and other activities that fit his music. Obviously, 50 did the job ̵
This type of framework prompted Cardiello to develop some unconventional methods for training. Most of the movements he performs are bodyweight exercises, as they never knew when gym access would be possible. "It was very hard to do a workout," Cardiello said to Men's Health when we met at the ToneHouse in New York City to work through the regime. "Sometimes we just had to sit in the hotel room, throw a mattress on the floor and get started."
This kind of limitation is not too rare for touring musicians – but Cardiello had another challenge in designing the workouts of the 50s. The rapper survived a brutal shooting in 2000 – he took 9 bullets in his hands, legs and face – and the consequences left him with some permanent physical disabilities. "He lacked agility on his shoulders and his main strength was not to go under a bar, walk or jump," says Cardiello. To address these issues, bodyweight exercises helped develop the rapper's muscles without overstressing them.
Are you ready to take on the training yourself? Also pay attention to the other aspects of your health. "We have to remember that it's not just about fitness," says Cardiello. "If you want to look like 50, you'll spend more time sleeping instead of banging in the gym, you'll spend more time on your diet, and if you want to work out with me, you'll go." Focus on your mind. "
50-cent body weight training
1 set per side for 30 seconds, work up to 3 sets
Karate Kid Wall slide
1 set per page of each variation for 30 seconds
- Circles in a clockwise direction
- Paint the fence (vertical)
- Page to page (horizontal)
1 set per page for 30 seconds, up to 3 sets of work
Trifecta Hip Series
1 set per page (if applicable) for 30 seconds, up to 3 sets edit.
- Side leg raiser
- donkey kick
Shoulder Stability Complex
1 set Per side for each movement up to 3 seconds Phrases work.