An amateur boxer-turned-PT-to-the-stars, Luke — who’s been friends with Chris since childhood — has kept the Aussie actor in shape for the better part of six years.

“I was working at a gym in Melbourne when Chris first asked me to train him in LA,” Luke reveals.

“He’d just finished shooting Thor: The Dark World and he wanted me to take him through a six-week bootcamp. I said yes, flew over, and now we’re working on our 11th film together.”

Dubbed ‘the best trainer in the world’ by Thor himself and famed for his ability to score fast results, Luke’s client list has grown to include the likes of Cate Blanchett and Mark Ruffalo, and, thanks to the launch of his debut book, The A-List Diet & Fitness Plan, it’s about to include you, too.

GET WITH THE PROGRAM

“Whether it’s on film sets or back home in Australia, I’m always asked about how to get fit when you don’t have much time, so I decided to put all the knowledge I have into a book,” Luke explains.

Based on the same principles he employs with his celebrity clients, Luke’s 12-week program consists of 20-minute high-intensity workouts and 100 easy-to-follow recipes, designed to transform your health and fitness, whether you’re in your 20s, 60s or beyond and whether you’re just starting out or are already fit.

BODYWEIGHT EXERCISE IS KEY

“I designed the workouts to be as accessible as possible,” Luke says.

“When I first started playing around with the program, my parents and their friends — who are in their 60s — tested it out and they loved it.”

There are no props or gym required, so you can do your workouts anytime, anywhere.

20 MINUTES A DAY IS ALL YOU NEED

“A lot of people think they need to train for an hour, but that can be too much to get your head around when you’re first starting out. By breaking it down into 20-minute blocks, you’re more likely to stick with it,” Luke points out.

CHOOSE WHOLEFOODS, DON’T COUNT KILOJOULES

“There’s no point following a diet that makes you miserable,” Luke says.

“My recipes are based on eating good meals made from wholefoods, with options for workout days and non-workout days.”

Workout-day meals are higher in carbohydrates, but all of them are rich in protein, fruit and vegetables, with an emphasis on wholegrains. He suggests three main meals a day, with one or two optional snacks.

ADD WEIGHTS AND PROTEIN TO BUILD MUSCLE

If your aim is to get ripped like Chris, Luke says you’ll need to pick up some weights a couple of times a week and increase the amount of food you eat.

If your goal is to slim down and build an athletic physique, you’ll need to hone in on your diet.

“If your diet is on point, you’re going to get the most out of your workouts.”

Here is an exclusive peek at the workout and meal plan Luke has created that will work wonders for you, just as it has for Chris …

TRAIN LIKE CHRIS

Bodyweight exercises are a key part of Chris’ training. Luke recommends doing at least three 20-minute workouts each week and up to six if you want faster results

HOW TO DO IT

Complete this circuit 5 times, doing each exercise for the specified time according to your fitness level.

BEGINNER

Work 20 secs/rest 40 secs

INTERMEDIATE

Work 30 secs/rest 30 secs

ADVANCED

Work 40 secs/rest 20 secs

1. JUMPING SQUATS

Stand with your feet shoulder-width apart. Look forwards, keep your chest up and shoulders back. Keep your weight on your heels and your back straight at all times as you bend your knees and lower your butt backwards as if you are sitting on a chair. Jump up into the air and land softly. Repeat for the specified time.

2. CRUNCHES

Lie flat on your back, with your knees bent. Keep your feet together, or cross them over. Place your fingers on your temples and use your abs to lift your chest up off the ground, then lower back down. Contract your abs with every repetition. Continue for the specified time.

3. JUMPING JACKS

With your arms by your sides, plant both feet together on the floor. Quickly jump both feet outwards so that they are spread slightly further than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.

Quickly jump both of your feet inwards to bring them back together, while lowering your arms downwards and in towards your body to return to your starting position. Repeat for the specified time.

4. BEAR CRAWLS

Start by kneeling on all fours and lift your knees just off the ground. Keeping your spine in a neutral position and your head looking at the ground, crawl forwards four steps, then backwards four steps.

Repeat for the specified time.

“Chris loves bear crawls. This is a really good full-body exercise and we include it in every session as part of his warm-up and workout,” Luke reveals.