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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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Black Panther’s Winston Duke and his rise to the top

February 15, 2018

In this very moment, Winston Duke’s dreams are coming true. The 31-year old Trinbagonian actor landed his film debut as M’Baku, the leader of the Jabari tribe in Marvel’s Black Panther—2018’s most-tweeted about movie. It’s predicted that Black Panther will smash weekend box office records. Putting aside the anticipation of the film, the buzz around it, and it’s inevitable history-making success, there’s something truly special about it for Duke. He was destined for this.

Navigating a strange place

As a young immigrant to the United States, comic book stories were a means for him to adjust to the culture shock. He particularly loved the Marvel stories of the X-Men and Wolverine. “I came here at about age nine or ten, and comic books were the vehicle that helped me interrogate and learn more about American culture,” he says. “I didn’t know it at the time, but the history of comics came out of a history of exploring America’s deep reaction to whatever current events were happening. Whatever pertinent events and tone were at the time, they always reflected it,” he adds.

Discovering his calling

With his understanding of American culture growing stronger, his interest in becoming a storyteller himself began to bloom. “The journey really started in the Caribbean, being around a storytelling culture—a very vibrant storytelling culture,” he says. “Caribbean people make a story out of anything.” (Jokingly, he goes on about an epic journey of a man who went to the corner store, for not one, not two, but THREE scoops of pistachio ice cream.)

A post shared by Winston (@winstoncduke) on Aug 20, 2016 at 2:20pm PDT

Conquering his nerves

Duke’s passion and heart-driven desire to bring these stories to life was strong, but the process was far from easy. Early on, he was apprehensive. “I was pretty shy because of not knowing the United States and not knowing a lot of people, I became a bit retreated.” But that all changed after a presentation in Spanish class. “The teacher said, ‘It wasn’t until you got up here that I actually saw your personality. You like being in front of people. You kind of come alive when you’re in front of people,” he recalls of their conversation. Shortly thereafter, she signed him up for the theatre club, and the rest is history. Since then, acting has been his life and he never looked back.

A post shared by Winston (@winstoncduke) on Jan 30, 2018 at 9:17pm PST

Finding his balance

Even with shyness dissipating, Duke still considers himself an introvert, but with extrovert tendencies. “I need to recharge as an introvert,” he says. “I need my time to meditate, to be alone, sometimes at the gym or being physical or something like that. It helps me sit with my thoughts and become better,” he explains. Now, when it’s time to shine, Duke believes it’s all about your inner circle and the balance you strike with them. “To be social doesn’t mean that you have to do all the talking. It’s really great to listen and be attentive. You’ll meet a lot of great people that way and you’ll learn how to discern if those people are people you want to be around or want in your life, or whose company serves you and does your company serve them and how, if you just listen,” he says.

Pushing his body

After a long audition process which ultimately resulted in Duke getting the job as M’Baku, his next challenge got physical. He was tasked with gaining an additional 20-25 pounds, but with a specific look. “He’s not a glamorous, gym-bodied man. He’s functionally strong. He’s a warrior, and a man who knows how to wield and use his weapon effectively,” he says. To prepare, Duke was eating approximately 3,500 calories per day over the course of eight meals. His time in the gym was focused on functional circuit training and total body spits, instead of the isolation exercises of bodybuilders and fitness models. “It’s more about function and intimidation instead of just aesthetics and appearance.”

A post shared by Winston (@winstoncduke) on Oct 18, 2017 at 3:05pm PDT

Redefining his body

Now that shooting is long over, Duke isn’t held to any standards for his conditioning. “I’m in a cool place, kind of figuring out where I want my body to go next,” he says. He’s started by experimenting with intermittent fasting and low-carb variations to lean out a little bit. He’s switched to three meals per day which can be unlimited veggies and seafood, but cutting chicken, pork, and beef. “I want more of a natural, manageable diet,” he says. And it seems like it’s working out. “I feel I don’t have any kind of exhaustion from consuming too many carbs and producing too much insulin,” he explains.

Looking ahead

For the introvert-extrovert movie star, it’s going to be a busy end of summer and start of spring. The Black Panther buzz in full swing, then comes another shot with the release of Avengers: Infinity War in March 2018. “Black Panther really creates a brand-new dialogue, a new world, and a new atmosphere and landscape for the MCU, and then I would say the Avengers: Infinity War really rocks and shakes that new landscape to its core.”

Black PantherJabari tribe leaderLand of WakandaM'BakuMarvel comicsWinston Duke
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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  • Instagram

    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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