You’ve seen Tom Cruise scaling skyscrapers in Mission: Impossible, sprinting through desert canyons in Oblivion, and trading blows in Jack Reacher. You might wonder, “How does he stay so fit, agile, and injury-free, especially at 61. Meanwhile, you find it hard even to motivate yourself to work out or go for a walk. 12 reps is here to help; our app has all the tools to help you become more active or even more athletic.
12Reps Knows the Way
At 12Reps, we believe that action-ready fitness is achieved through mastering functional strength, training consistently, and practising balanced nutrition, just as Tom Cruise does with his trainers. Still, you can have 12Reps as your trainer in your pocket. We’ve transformed this high-energy approach into an app that adapts to your fitness level, equipment, and goals.
Your 5-Step Action Strategy
Build a Bulletproof Foundation
Upper Body Strength
Press-ups: 4 sets of 12 reps
Pull-ups: 4 sets of 12 reps
Bodyweight dips: 4 sets of 8–10 reps
Burpees: 4 sets of 12 reps
Dumbbell snatch: 4 sets of 16 reps (8 per arm)
Sandbag slams: 4 sets of 12 reps
Dumbbell bent-over rows: 4 sets of 12 reps
These exercises develop raw upper-body strength and shoulder durability—ideal for stunts, action scenes, and everyday resilience.
Core & Stability
Plank: 3 sets of 45–60 seconds
Kettlebell farmer’s carry: 4 sets of 40 metres
TRX pike: 4 sets of 12 reps
A solid core helps keep your body stable under load. Better posture, improved spinal health, and more reliable movement all follow.
Ignite Explosive Power
Box jumps: 4 sets of 12 reps
Kettlebell goblet squats: 4 sets of 12 reps
Kettlebell farmer’s carry: 4 sets of 200 metres
Box step-ups with knee drive: 4 sets of 16 reps (8 per leg)
Kettlebell swings: 4 sets of 12 reps
Burpee broad jumps: 4 sets of 10 reps
Add jump training to boost power, speed, and control—essential for dynamic movements and stunt work.
Isolation & Control
Lateral leg raises: 4 sets of 12–15 reps
Squat pulses: 4 sets of 12–15 reps
These help activate underused muscle fibres, preparing your body for sharp transitions during fight choreography.
Endurance for the Long Take
Running or cycling intervals: 10 rounds of 30 seconds on / 30 seconds off
High-intensity intervals build the kind of cardiovascular endurance you need for back-to-back takes on set.
Fuel Like a Star
Daily Nutrition Goals
Protein: 1.6–2.2 g/kg of body weight
(Chicken breast, steak, oily fish, beans, chickpeas, eggs)
Veg & Grains:
(Spinach, sweet potatoes, brown rice)
Fats & Hydration:
(Avocados, olive oil, nuts, plenty of water)
Support recovery. Maintain muscle. Keep energy high.
Track, Adapt, Progress
Use 12REPS to log every rep, set, and metric
The app adapts your training to avoid plateaus
Cruise evolves with every role—you should too.
Mistakes
“I’ll Bulk Up Too Much.”
Tom Cruise stays lean, not rugby rugged. Functional strength builds athletic muscle that enhances agility, never mass that slows you down.
I Need a Gym Full of Machines.”
Cruise trains are set up in hotel gyms or outdoors. Bodyweight exercises, bands, and minimal equipment are sufficient to sculpt an action-hero physique.
I Can Eat Anything if I Train Hard.”
On-screen, Cruise doesn’t film scenes while experiencing a sugar crash. Clean, consistent nutrition is essential for maintaining energy, promoting recovery, and staying screen-ready. Terms of definition in the first place
References
Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20.
You don’t need a stunt double. With 12Reps, you get:
• On-Demand Video Coaching: Perfect your press-ups, jumps and lunges—no injury, just confidence.
Download the 12Reps App today and start your 7-day free trial. Step into the spotlight of your life—fit, fearless and ready for anything.
