Shemar Moore Workout Routine: How Moore is Stays Shredded for S.W.A.T.!

To be fair to Shemar Moore I want to lead by pointing out that he’s always been in incredible shape.

Now he’s 51 years old and still shredded and looking better than kids in their 20s.

You may recognize Moore from hit shows like Criminal Minds, S.W.A.T. and The Young and The Restless.

He’s even slated for a role in Sonic The Hedgehog 2 coming out in 2022!

For this one we’re going to be talking about his role in S.W.A.T. where he stars as Daniel ‘Hondo’ Harrelson.

And, ironically enough we’ll also be taking a look at his co-star’s S.W.A.T. workout as well – Jay Harrington.

Luckily for us Moore actually hopped on with Men’s Health and shared his workout routine which we’ll be breaking down and analyzing to learn just how he stays in shape to be Hondo.

Right when we get into the gym with Moore he says:

“This is where, when nobody is looking, we work hard, we get it done. For me, what I’m looking to do is soccer player mixed with boxer. That’s what looks best on TV, that’s what makes me feel good in life. So that’s a little bit of cardiovascular, weight training, cross training – so today you’re going to see a little bit of all of that.”

And, after seeing and breaking down the workout below, he’s definitely not lying when he tell us that.

By the end of the workout Moore says:

“So, after you beat yourself up you gotta beat yourself up some more, but this is the end of the workout, this is how I finish whether I’m doing weights, whether I’m doing CrossFit, flipping tires, whatever it is, I come out here, keep my heart rate up and burn out my shoulders, hit a little speed back and jump a little rope.”

And I personally also love jumping rope which is why we have our Jump Rope Workout Database and also see our Core 90 Day Systems like our Assassin Calisthenics Program that has literally been used to train new U.S. Marines, also utilize jump rope.

But alright, let’s see how Shemar does it all combined below.

Shemar Moore Workout

Shemar Moore Workout Routine

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Shemar Moore Workout

This workout is shared by Men’s Health and Shemar Moore!

Shemar Moore’s Workout:

Bench Press

4 sets of 6 to 8 reps

Explosion Pushups

10 to 20 reps

Cable Crossover

3 sets of 10 to 15 reps

Military Barbell Press

3 sets of 10 to 15 reps

Rope Triceps Extension

3 sets of 10 to 12 reps

Alternating Biceps Curls

3 sets of 10 to 12 reps


3 sets of 10 to 12 reps

Circuit Training:

Battle Ropes

3 sets of 30 seconds on, 30 seconds off

Tire Flips 3 sets of 30 seconds on, 30 seconds off

Tire Hammer/Hammer Throws 3 sets of 30 seconds on, 30 seconds off


Speed Bag

Jump Rope


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