Omari Hardwick Workout Routine and Diet Plan

The Georgia native grew up as Omari Latif Hardwick. He was always active as a child, playing sports such as basketball, baseball, and football while developing an interest in the arts simultaneously. When he was a teen he began to write poetry which he has continued to do ever since. The University of Georgia awarded him a football scholarship and he minored in theater, continuing to nourish his love for acting. Following graduation, he declared himself for the NFL draft but wasn’t selected, and he worked odd jobs to pay for acting classes. Originally a bit actor on TV and film, Hardwick soon found himself in music videos and in minor roles. He is perhaps best known for his roles in Saved and Dark Blue, as well as the films Miracle at St Anna and The A-Team. Hardwick is one of the founding members of Plan B Inc. Theatrical Group in addition to co-founding the Actor’s Lounge at the LA Greenway Theater. He also owns an independent production company, Bravelife Films. Harwick is active on Instagram with millions of followers. Besides being married, he has two children. Hardwick stands about 5 feet 10 inches tall and weighs about 187 pounds.



Omari Hardwick adheres to a diet and workout regime that keeps him healthy and fit. We will discuss these in this article. The producer ensures that he’s consistent and to do that he uses a lot of tips and tricks, which he shares both on his social media and in many interviews. Read on to learn more!

Omari Hardwick Body Statistics

  • Birth Year: 1974
  • Birth Date: January 9
  • Height: 5 ft 10 in or 178 cm
  • Weight: 78 kg or 172 lbs

Omari Hardwick Workout Routine

As with many people, Hardwick’s training schedule varies depending on his busy schedule, but he tries to work out four times a week at least.

In addition to exercising, he does a number of other activities that help him to burn fat and keep himself in perfect condition.

Here’s what Hardwick says about his favorite routines:

‘’I switch it up so much to trick my body. I’m doing Bikram yoga this week, but I take a lot of boxing classes. I also do sprints in the pool, go on hikes, sprinting up hills, and isometric work where I’m able to engage my core. I also play basketball when I can. My secret is drinking a lot of water, especially when I’m working.’’

In order to achieve his peak physical fitness and gain strength, Harwick often stretched his body to its maximum capacity.

To be an artist like Omari Hardwick, you need dedication and commitment, but with the right level of commitment and dedication, you can succeed.



HIIT Routine

HIIT, boxing, football-inspired upper body workouts, running, meditation, yoga, and boxing are all part of Omari Hardwick’s workout routine.

Stretch Routine

The athlete acknowledges that hitting the right amount of stretch routines is important to him.

His favorite form of yoga is Vinyasa; he does it twice a week; it’s good because it stretches the muscles. His muscles are kept flexible and his joints are kept strong by hiking, swimming, and sprinting on other days.

Omari Hardwick

Workout Examples

To give you an example, here are Omari Hardwick’s workout volume and frequency:

  • Yoga: two times a week
  • Boxing: at least two times a week
  • Weight lifting: at least 2x/week
  • Core work: at least once a /week
  • Meditation: regularly

I would like to get you up to speed on some of the workout variations that Omari Hardwick relies on to keep his physique in shape for challenging roles, like James St.Patrick’s role in the movie.

Variation One – Full Body Workout

Warm-Up: Light stretching

Workout:

Superset One:

  • A. Dumbbell Bench Press, 4×10
  • B. Overhead Tricep Dumbbell Extension, 4×10
  • C. Dips, 4×10

Superset Two:

  • A. Bentover Barbell Rows
  • B. Wide Grip Pulldowns, 4×10
  • C. Chin Ups, 4×10
Superset Three:

  • A. Barbell Squat, 4×10
  • B. Weighted Lunges, 4×10

Superset Four:

  • A. Arnold Press, 4×10
  • B. Dumbbell Front Raises, 4×10
  • C. Dumbbell Shrugs, 4×10

Variation Two – Old school ‘’Power’’ Workout

This workout is similar to a full-body workout and consists of dips, chest workouts, ab exercises, and pull-ups, followed by a finisher.

  • DB Incline Bench Press – 3 sets (reps of 15, 12, 10)
  • Squeeze Press – 3 sets (10,8,6)
  • Alternating Biceps – 3 sets of 10 reps (each arm)
  • Eccentric Focused Chain Dips – 3 sets of 8 reps

Short Rest

  • ISO-Pull-Up Holds & Leg Raise – 3 sets of 15 reps

Finisher

  • Sled Push – 10 rounds

Hardwick also has a unique style when he trains on the squeeze press :

“I come from the world of football, so we sort of superset our chest workout with these,” says Hardwick. “You bring your elbows in; make sure everything stays tight. Shoulders in, elbows in, and straight up. Sometimes you want to go slow on the drop and explode at the top.”

Omari Hardwick

Hartwick is a very busy man. He has a number of projects going on at one time. He’ll be familiar to most of you for starring in the hit show Power and the upcoming films Spell and Army of the Dead-but when it comes to training his body to prepare for all of these roles, whether he’s lifting weights, running, or taking a Peloton class, he puts in a lot of work. It’s understandable that a former college football star from a storied program like the University of Georgia would expect nothing less.

It was a pleasure for him to give the Men’s Health crew an inside look at his workout. Hardwick was unable to host the meeting at his own facility, so another facility had to be used. There was a gym right there that happened to be the gym of former WWE star and actor Dave Bautista.

“Dave and I met on the set of Army of the Dead, and we became castmates and brothers,” Hardwick recalls. “He must trust me on a pretty cool level if he’s allowing me to rendezvous in his gym.”

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Omari Hardwick’s Workout

The Workout

Dumbbell Incline Bench Press
3 sets of 15, 12, 10 reps

“Open your chest nice and wide. Tuck your ass, and as so,” as he starts doing his reps, he says. “Remember, breathing is so imperative.”

Squeeze Press
3 sets of 10, 8, 6 reps

“I come from the world of football, so we sort of superset our chest workout with these,” expresses Hardwick. “You bring your elbows in, make sure everything stays tight. Shoulders in, elbows in, and straight up. Sometimes you want to go slow on the drop and explode at the top.”

Omari Hardwick

Alternating Paused Biceps Curls
3 sets of 10 reps per arm

What I do is I think about the things that I want to execute. And what I decide is that those things will be executed based on how well I do in the gym,” conveys Hardwick. “That could be cardio, that could be playing basketball. That could be swimming, boxing, how many reps I do. Or it could be doing curls. Whatever it may be, and we’re off. Hold at the top, slow down. Breathing at all times.”

Eccentric-Focused Chain Dips
3 sets of 8 reps

“In college, I called these ‘chips’,” declaresHardwick. “Shout out to the University of Georgia. Shout outs to the dawgs, go dawgs!He recreated defensive back for a South Carolina SEC school in college before attempting to break into the NFL as an undrafted free agent with the (then) San Diego Chargers.

Iso-Pullup Hold and Leg Raise
3 sets of 15 reps

“I’m going to in an isometric way hold my body weight in a stationary position, arms extended holding the bar,” states Hardwick. “And I’m going to hold the bar in that vertical way with my body suspended in the air with leg lifts to the top of the bar.”

Sled Push
10 Rounds

“I’m bringing you to some good old-fashioned football workouts with your basic sled. We’re gonna push, rarely do you pull,” tells Hardwick. “I’m feeling good! I’m doing this for the people, doing it for the fans, doing it for the culture.”

Omari Hardwick

Those were the workouts that Omari Hardwick does in his daily life. He is quite consistent about it too. But how? He shares some of his favorite tips down below which will help you understand how he manages to have the best of his workouts every single time!

Omari Hardwick Workout Tips and Tricks

In this section, we will learn about some of the tips that Omari Hardwick has given out to his fans and family. He shares the following tips so that he could be on the top of his league.

HIIT It

He trains his whole body at least a few times a week when he does the high intensity. Exercises involving high intensity and short duration burn maximum calories in the least amount of time while raising your metabolism so you continue losing fat for hours afterward.

Stretch It

He also boxes regularly to keep his muscles flexible. Hardwick likes to practice yoga twice a week. Practicing both helps him build strength throughout his body.

Switch It Up

The routine Hardwick uses to keep his muscles guessing is constantly changing. Having muscle confusion makes them work harder and burn more calories, making them bigger.

Daily Dose

The rest of Hardwick’s schedule will determine how often he exercises, but he works out at least 4 days a week.

Work the Core

As part of his every-week core routine, Hardwick does isometric exercises for his abs.

You Name It, He Does It

Boxing and yoga classes are some of Hardwick’s hobbies, but he also plays basketball, hikes, does sprint in the pool and meditates.

Omari Hardwick

That was all about the workout and the tips that he has to give out to his fans and people who follow him. In the next section, we will also talk about the diet plan that he follows so that he could stay fit and active in the gym. So take a read in the section below.

Omari Hardwick Diet Plan

The actor makes an effort to eat clean, although he doesn’t shun specific food groups such as carbohydrates. Healthy habits are practically always followed in his life. For example, breakfast almost always consists of oatmeal or egg whites. His diet consists of a fair amount of animal protein, including poultry and fatty fish, as well as plenty of vegetables and fruit. However, he does not restrict his carbohydrate intake, and he is often seen having pasta for lunch and potatoes for dinner. One tip he gives to those who wish to lose weight is to drink plenty of water. He claims that water helps him remain energetic throughout the day.

What to Eat

  • Oatmeal
  • Berries
  • Egg Whites
  • Apples
  • Trail Mix
  • Turkey
  • Fish
  • Pasta
  • Leafy Greens
  • Asparagus
  • Avocado
  • Orange Juice
  • Potatoes
  • Water

What to Avoid

  • Refined Sugar
  • Fast Food
  • Processed Foods
  • Hydrogenated Fats
  • Artificial Additives
  • Junk Food

Breakfast

As we begin our day, it’s important how we start out, and Omari Hardwick is very particular about his breakfast, even a bit OCD, he says.

His breakfast usually includes oatmeal with fresh berries and brown sugar, or toast and egg whites with turkey, and he drinks orange juice and water.

Omari Hardwick

Lunch

But that doesn’t mean lunch is any less important. In the A-Team star’s opinion, turkey meatballs with pasta make for an excellent midday meal.

Alternatively, you might want to prepare a salad with avocado and fruit or some steamed vegetables.

An oatmeal cookie or ginger ale would be nice treats for lunch for him, as is water for him all-day

‘’Also some steamed vegetables or a mixed salad with avocado and fruit. I tend to drink water all day, but maybe a ginger ale for lunch. I also like to treat myself to an oatmeal cookie.’’

The carbs in pasta can provide you with much-needed energy during a challenging workout session.

Omari Hardwick depends on an animal protein that usually comes from poultry for his protein supply; therefore, turkey meat is often on his menu.

Dinner

A typical dinner for Hardwick consists of fatty fish, such as salmon, or grilled salmon with vegetables like asparagus and mashed potatoes.

Snacks

Healthy snacks are always welcome, especially if they are nutritious. The apple lover admits he is a big fan of apples.

‘’The apple ritual is so big for me that the cast will bring them to me. They all try to figure out which ones I like best’’.

It is fine to substitute trail mix and dried fruit when there are no apples.

He appears to have a perfect balance between his workout and diet, which helps him achieve nutritional balance while still enjoying his meals.

Omari Hardwick

The following is what Hardwick says:

“I would say for breakfast, I’m pretty OCD. It’s oatmeal with fresh berries and brown sugar, or toast and egg whites with turkey — and some orange juice and water,” he said.

“For lunch, I would say pasta to keep the energy going for the day — maybe a bow-tie pasta with tomato sauce and meatballs, sometimes with turkey meat. Also some steamed vegetables or a mixed salad with avocado and fruit. I tend to drink water all day, but maybe a ginger ale for lunch. I also like to treat myself to an oatmeal cookie.

“For dinner, pecan-crusted salmon if I’m feeling good or had a good workout. If not, just grilled salmon with asparagus and mashed potatoes. If I’m in a rush in Los Angeles, there is a place called Tender Greens that’s really good, fresh and inexpensive,” he added.

After that, he tells us about the snack foods he likes to eat at work.

“Apples, dried fruit, and trail mix,” he said. “The apple ritual is so big for me that the cast will bring them to me. They all try to figure out which ones I like best.”

Omari Hardwick Army of the Dead Diet

It is no secret that Omari Hardwick is a gifted athlete. While still a high school student in Georgia, the actor was well-known for his football, basketball, and baseball achievements, which earned him a football scholarship to the University of Georgia, one of the best football programs in the country. The 47-year-old actor has always prioritized fitness and athleticism, however, his lean body was transformed into a muscular one for the role of Van Der Rohe in the recently released zombie film Army of the Dead.

Omari Hardwick

For the role, the poet and rapper aimed to gain a little over 15 pounds, which he usually weighs between 175 and 185 pounds. (He wished to resemble a badass mercenary. Furthermore, he did not want to be overshadowed by his co-star, massive former professional wrestler and mixed martial artist Dave Bautista.)

His caloric intake was increased to match his rigorous training regimen in order to bulk up to 190-195 in a short period of time. This goal was accomplished, as you can see in the film’s trailer.

He must have gotten there somehow. Men’s Health magazine shared the podcaster’s diet plan which, as one might expect, included plenty of red meat, vegetables, and protein-rich snacks.

2 Steaks in One Sitting, 3 Apples, and Lots of Salt

What’s the amount of red meat we’re talking about? In the past, Hardwick said he would often eat two steaks in one sitting and that he added a second patty to his burgers. Peanut butter, smoothies, and protein shake helped him stay fueled between meals. He also ate loads of salty snacks and fruit (lots of berries and up to three apples per day). In addition to admitting that he occasionally indulged in a cheat meal, the former Starz star of Power also stated he enjoyed oatmeal raisin and peanut butter cookies.

There is currently a streaming version of Army of the Dead available on Netflix. The film was directed by Zack Snyder – he also directed 300, which we absolutely love – and stars Ella Purnell, Ana de la Reguera, and Theo Rossi.

Watch the video above to learn more about Hardwick’s meal plan, as well as insights into his training sessions.

Omari Hardwick

As we saw from the section above, Omari Hardwick is not about having complicated meals. He has healthy and wholesome meals which keep him energetic and strong in the gym too. In the next section, however, we will talk about the diet tips that keep him at the top of his league.

Omari Hardwick Diet Tips

This section consists of the diet tips that he gives out to his fans. For Omari Hardwick, diet plays an important role because it helps him achieve his goals faster. So take a read ahead:

Clean Livin’

In real life, Hardwick eats wholesome food like plenty of vegetables and lean meat to stay healthy. He may play a drug dealer, but he takes good care of himself and his body.

Snack Rituals

A snack of fruit is usually what Hardwick eats during the day. He is so well known for his habit that fellow members of the cast bring him apples from other varieties.

Everything In Moderation

Hardwick intentionally eats food that provides nutrients, but he isn’t a hard-core dieter and, on occasion, will indulge in a cookie or a soda.

Omari Hardwick

These were all the tips that Omari Hardwick has to share with his fans and people who look up to him for fitness. However, he also shares the last part of the article, which is his supplements. Omari Hardwick is not too huge about them, but he likes to take the basics to amp up his nutrition!

Omari Hardwick Nutrition and Supplements

While Omari Hardwick likes to have all his supplement requirement completed from his diet, he also adds some extra boost to it because he has quite a hefty schedule in the work and at the gym! So here is a list of why and how Omari Hardwick takes the following supplements to help enhance his fitness levels:

PROTEIN SUPPLEMENT

Whether Hardwick takes supplements is a mystery, but if you want to get as shredded as he is, eat a healthy diet and add a protein supplement to your routine. Not only does protein help you build muscle, but it is also great for boosting metabolism, burning fat, and suppressing appetite.

L-CARNITINE

The amino acid L-carnitine is another amino acid that gives muscle energy during a workout, aids in recovery, and also promotes focus, especially if you’ve been restricting carbs.

CLA

Among its many benefits, CLA is known for its fat-burning properties, boost immunity, regulate cholesterol, and reduce the risk of cancers.

PROBIOTICS

The use of probiotics improves immunity and digestion, ensuring you get the most out of the food you eat and taking a multivitamin to ensure your body is getting all the essential nutrients is always a good idea.

CREATINE

Creatine is an amino acid supplement that is very popular with athletes around the world. Among its benefits are increased endurance and muscle buildup.

GREEN TEA

There are many health benefits associated with green tea. It contains antioxidants, provides energy, and aids in reducing water retention so you don’t cling to unneeded weight.

Omari Hardwick

OMEGA-3S

Despite eating oily fish frequently, a supplement of omega-3s is a good idea for those who don’t enjoy the taste because these essential fatty acids are known to reduce inflammation and promote brain and heart health.

Omari Hardwick Fitness Interview

From start to finish, what would be your ideal food day?

I would say for breakfast, I’m pretty OCD. It’s oatmeal with fresh berries and brown sugar, or toast and egg whites with turkey – and some orange juice and water.

For lunch, I would say pasta to keep the energy going for the day – may be a bowtie pasta with tomato sauce and meatballs, sometimes with turkey meat. Also some steamed vegetables or a mixed salad with avocado and fruit. I tend to drink water all day, but maybe a ginger ale for lunch. I also like to treat myself to an oatmeal cookie.

For dinner, pecan-crusted salmon if I’m feeling good or had a good workout. If not, just grilled salmon with asparagus and mashed potatoes. If I’m in a rush in Los Angeles, there is a place called Tender Greens that’s really good, fresh, and inexpensive.

Omari Hardwick

What are your workout routines?

I switch it up so much to trick my body. I’m doing Bikram yoga this week, but I take a lot of boxing classes. I also do sprints in the pool, a lot of hiking, sprinting up hills, meditation, and isometric work where I’m able to engage my core. I also play basketball when I can. My secret is drinking a lot of water, especially when I’m working.

Was there ever a part you had to change your diet for? What was it?

For Middle of Nowhere, they needed me to be smaller, as I was going to prison. I had to make that body change in a week! I snack all day, so I added a lot more peanuts, cashews, and more snacks, as well as a lot of major energy workouts.

If you could only do three exercises, what would you say the most important would be when you’re hitting weights?

I would say squats; incline press, and maybe a jump squat with a curl.

What is your diet like, and how do you stick to it with a busy schedule?

You have to set yourself up for success. Catering won’t necessarily facilitate what you need. I’ll start with a protein shake in the morning after my workout, snack on a cliff bar or apple, have a salad for lunch, and then dinner is a portion of protein with a lot of greens for fiber.

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