Last Updated On June 26, 2023
Jackie Chan is one of the most recognized film stars in the world. With over 150 credits to his name in both Hong Kong and Hollywood films, the actor, director, producer, choreographer and stuntman has made us laugh for decades.
One thing a lot of people forget about the kung fu master is that he does all of his own stunts. Even though broken bones on set have slowed him down, they don't stop him. Thanks to his discipline, dedication, and training, he is able to withstand the daily tortures of fighting, dancing, and falling.
This article will look at the Jackie Chan workout routine that has kept him in shape all these years. We will also cover his diet, exercises, and supplementation requirements and answer all of your Chan questions while we do.
- Quick Look - Workout Summary
- Jackie Chan's Workout Routine
- Jackie Chan's History - The Iconic Martial Arts Movie Star
- His Current Body Stats
- Jackie Chan Exercise Principles and Training Regime
- Accomplishments, Awards and Nominations
- The Jackie Chan Diet
- What Supplements Does Jackie Chan Take?
- Jackie Chan FAQs
- Conclusion
Quick Look - Workout Summary
Main Workout Goal | Flexibility, Strength and Endurance |
Program Duration | 9 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Recommended Supplements | Collagen Creatine BCAA's Vitamin B12 Protein Shakes/Bars Ashwagandha |
Jackie Chan's Workout Routine
One thing to note about Jackie Chan's workout routine is that through the years since he has been training as a child, he has undergone many workout changes. What hasn't changed is his dedication and devotion not only to the training and his films but to himself.
With a healthy diet, not giving in to temptations, and training as often as possible, he has maintained his muscle mass, form, and physique. In addition, by doing his own stunts, he has forced himself to maintain cardio health, reflexes, balance, and timing. Truly an inspiration.
Every morning he wakes up and runs 3 to 5 miles as a warm-up. He says running builds stamina for the rest of your workouts and exercises throughout the day. Once that is done, he begins his real workout.
Jackie no longer lifts heavy weights in the gym. His muscular build is maintained more than developed, and his fitness levels, acrobatic leaps, and full-body simple movements are at the heart of his exercises. Sit-ups and push-ups can take you far.
If you watch what you eat and maintain your fitness routine and workout plans, you may be able to perform fingertip pushups or enjoy a workout hanging upside down like he does. Unlike most of us, he started developing muscle memory, doing knuckle push-ups, and following a strict diet plan from a young age.
Of course, performing all his stunts himself, he was almost forced into fitness. As an action choreographer, his workout videos, exercise routine, and martial arts training are something we can all admire.
Jackie Chan's workout routine includes weight training and MMA training. You will also find the Hong Kong martial artist can bench press, do leg curls, follow core training routines, and do Kung Fu without the need to reward himself with junk food or the need to eat ice cream.
The diet plan is just as important as the weight training with dumbbell lunges and barbell squats to the Karate Kid master.
Related Article - Bruce Lee's Workout Routine And Diet
Here’s a sample of the Jackie Chan gym workout:
Monday Full Body and Core Variation One
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 25 | 15-25 secs |
Sit-Ups | 4 | 25 | 15-25 Secs |
Shoulder Front Raises | 4 | 25 | 15-25 Secs |
Weighted Lunges | 4 | 25 | 15-25 Secs |
Power Cleans | 4 | 25 | 15-25 Secs |
Related Article - Average Bench Press by Age
Tuesday: MMA and Kung Fu
Exercises |
|---|
Includes fighting, boxing, karate, MMA, gymnastics, aerobics, etc. |
Wednesday: Full Body and Core Variation Two
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Front Squats | 4 | 25 | 15-25 secs |
Hanging Leg Raise | 4 | 25 | 15-25 secs |
Military Press | 4 | 25 | 15-25 secs |
Cable Rows | 4 | 25 | 15-25 secs |
Chest Flys | 4 | 25 | 15-25 secs |
Related Article - Chest Fly Alternatives
Thursday: MMA and Kung Fu
Exercises |
|---|
Includes fighting, boxing, karate, MMA, gymnastics, aerobics, etc. |
Friday: Full Body and Core Variation Three
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 25 | 15-25 secs |
Planks | 4 | 60 seconds | 15-25 secs |
Arnold Press | 4 | 25 | 15-25 secs |
Leg Press | 4 | 25 | 15-25 secs |
Dips | 4 | 25 | 15-25 secs |
Close Grip Bench Press | 4 | 25 | 15-25 secs |
Weekends: Rest
Jackie Chan's History - The Iconic Martial Arts Movie Star
Jackie Chan (in English, Cheng Long in Chinese) or Fang Shilong, his birth name, was born in British Hong Kong in 1954. When he was 6, his parents moved to Canberra, Australia, and they sent their son to the China Drama Academy, a Peking Opera School.
For the next decade, he trained rigorously and excelled in martial arts and acrobatics. He joined the "Seven Little Fortunes," a performance troupe made of the best students in the school.
In 1971, he joined his parents in Australia and picked up work as a construction worker. A coworker named Jack took Chan under tutelage, and he earned the nickname Little Jack, which was eventually shortened to Jackie, which has stuck with him since.
"Jackie" started working in movies at the age of 5, appearing in small roles in Hong Kong martial arts films. After a few film credits, he was signed to Chu Mu's Great Earth Film Company. This led to small acting roles, and he even appeared as an extra and a stuntman in Two Bruce Lee films, Fist of Fury and Enter the Dragon.
Chan had worked as an actor, stuntman, and martial arts choreographer for John Woo films. This led to other opportunities through the late 70s and mid-80s. However, he had issues on set leaving a film which led to blackmail with the triads. This was solved before it got started, and Chan moved to a new film company.
That company, Golden Harvest, led to roles in the US film industry, but Chan returned to Hong Kong. His prominence and abilities became more widespread, and his name spread to Japan.
By the late 80s, he had starred in films that produced sequels and became the most popular movie star in Asia. However, the casting in the lead of 1990s Rumble in the Bronx gave Chan a name in every home in the US.
This led to the Rush Hour movies co-starring Chris Tucker; from there, the Hollywood elite accepted Chan as one of their own.
Almost 70 years old, Chan has stars on the Hollywood Walk of Fame, Hong Kong Avenue of Stars, and has his prints at Grauman's Chinese Theater.
Jackie married Joan Lin in 1982, and they have remained together since, even when his extramarital affair gave him his second child.
Related Article - JK Simmons Workout Routine
Chan is still a force in Hollywood and Hong Kong, now directing and producing more than anything else. He also does endorsements, has firm political standings, and is a philanthropist with a long reach.
His Current Body Stats
Even at 68 years of age, the Jackie Chan physique is almost unmatched. Decades of training workouts have given him the dedication, endurance, and perseverance to maintain one of Hollywood's most sought-after body styles.
With muscles guys admire, food diets that many envy, and a life-long routine of dedication from week to week, it is no wonder he looks as good as he does.
Stat | Measurement |
|---|---|
Height | 5’7” |
Weight | 143 lbs |
Age | 68 |
Biceps | 14 inches |
Waist | 32 inches |
Chest | 40 inches |
Legs | 19 inches |
Related Article - Vin Diesel Exercise Routine And Diet
Jackie Chan Exercise Principles and Training Regime
Jackie Chan's workout principles are to burn unwanted fat, maintain muscle and sustain a healthy diet. While he no longer wishes to develop muscle mass, being extremely fit, eating the right food, and avoiding cheat days are his main priority.
He enjoys working out, running, and performing martial arts, and even at 68 years old, he prefers to eat healthy and stay on track like he has his entire life.
While his routines and regimen have changed and evolved over the years, his ideals, dedication and determination have not. You will need that same level of devotion if you hope to look, feel and end up like him.
Accomplishments, Awards and Nominations
Jackie Chan has a storied and historic number of credits to his name. For over 60 years he has been acting and performing in some of the most influential markets in the world.
His accolades are well-deserved and too numerous to list here. However, we will cover some of the most important highlights to give you an idea.
The Jackie Chan Diet
Jackie Chan's diet routine is one thing that hasn't changed much over the years. While he has added more supplements and various adjustments, the core of his diet and food intake remains the same. Chan enjoys a simple three-meals-a-day plan of breakfast, lunch, and dinner.
His food is low in fat, carbs, and sodium and high in protein. He also allows himself cheat days where he eats more food than he should (but within the stipulations of his diet). When he does indulge in an extra helping, he punishes himself the next day by training with extra cardio work.
Related Article - Sylvester Stallone's Diet Plan And Daily Workout
Breakfast
Lunch
Dinner
What To Go For
What To Avoid
Related Article - Hugh Jackman's Diet Program And Exercise
What Supplements Does Jackie Chan Take?
Jackie Chan is one to take a lot of supplements, but it will vary on what he is doing or training for specifically. In some cases, he needs to cut fat to show a more shredded body, and other times he needs to gain weight to appear older. To build stamina, Chan relies mainly on additional cardio exercises.
Every day, regardless of the rest, he takes a multivitamin and omega-3s. The other supplements listed are taken purely on an as-needed basis.
Related Article - BCAA Vs Protein
Jackie Chan FAQs
Jackie Chan is very comedic and hidden about a lot of his personal habits, including when he wakes up each day. However, when he was selected for the Olympic torch bearer duties, he admitted he would have no problem being awake at 4 am.
Chan studied martial arts, acrobatics, and other styles from the age of 5, when he attended the China Drama Academy, a Peking Opera School.
He runs for at least 1 hour every day and works out with weights, martial arts, or even boxing for 2-hour sessions up to 3 times per day.
No. Jackie Chan was not trained by Bruce Lee. He was trained by Master Yu Jim-yuen. He also trained in hapkido under grandmaster Jin Pal Kim.
Jackie Chan does not have his own playlist on Spotify, but you can find his stories, retellings, music, and podcasts on the app.
A mesomorph is a body type with greater than average muscular development. They also have other traits, such as easily tanned and thicker skin. Jackie Chan's somatotype is a mesomorph.[4]
Read Also - Kumail Nanjiani Workout And Diet Plan
Conclusion
Jackie Chan has been thrilling audiences and fans on the big screen and in theater since he was 5 years old. Now almost 70, he continues to train, practice, and perform stunts all on his own.
His body aesthetic and dedication to training have left others wanting to copy him. With Jackie Chan’s workout routine above, you can try your hand at it next.
References:
- https://pubmed.ncbi.nlm.nih.gov/30681787/
- https://www.webmd.com/vitamins/ai/ingredientmono-953/ashwagandha
- https://www.nccih.nih.gov/health/coenzyme-q10
- https://www.britannica.com/science/mesomorph
