Do you secretly yearn to be a male superhero, even though your body's telling you that age and inaction have taken their toll?

Take heart from the appearance and performance of Harrison Ford, who at 66 and a grandfather, was still able to whip up a buff physique for the latest Indy film, Indiana Jones And The Kingdom Of The Crystal Skull.

Despite the fact Harrison was reprising the role after a 19-year gap, he also insisted on doing many of his own stunts, saying: "I'm probably as fit, or possibly fitter, than I was 18 or 20 years ago.

"Part of it is genetic, part of it is a willingness to work hard to keep myself in the best shape for an old f**t."

Now Jamie Milnes, the Manchester-born trainer who helped the star sustain the punishment meted out on set, has revealed the workout methods he uses to help the actor keep in shape.

"When I first met him some years ago I had to pinch myself so that I knew that I was actually with my childhood hero," he says.

"But Harrison never acts the big star. He's very self-effacing with a brilliant sense of humour, and pokes fun at himself all the time."

Jamie, who's trained a host of other celebrities including Liv Tyler, Natasha Bedingfield, Matthew Rhys and Martin Sheen, was introduced to Harrison by the actor's girlfriend Calista Flockhart.

He still helps him train regularly, but went on location with Harrison while he filmed The Crystal Skull.

"Harrison is great to work with," Jamie says.

"He's extremely strong and active, and disciplined about working out regularly. He pushes it hard and works his a**e off to keep in shape."

Jamie, 42, says the routines devised for Harrison for filming were designed to increase his athleticism.

"It was very important, obviously, that he was in tip-top shape so that he could cope with stunts like racing across precariously balanced huge box crates, fight sequences, and speeding on motorbikes.

"It all required great co-coordination, and so we also worked on routines that helped his reflexes, general body conditioning, and building his core strength using dumb bells, medicine balls. It was all about helping him sustain the pace and avoid injury."

Jamie says Harrison is always looking for new activities to try. As well as three regular training sessions a week, the star also plays tennis and skis.

"We don't include running because that's not good for your knees and back as you get older," Jamie explains.

"None of the workouts are about vanity or making him look good either. There's no need - he already does. They're to help him sustain his flexibility and stamina."

Jamie, whose first celebrity client was supermodel Cindy Crawford, moved to New York to further his career and now lives in Los Angeles.

He rejects the myth that super-fit bodies and six-packs can be bought.

"So many people look at celebrities with great bodies, like Harrison, and wrongly simply put it down to the fact that they have the money to have access to trainers.

"But believe me, the ones who have ripped, lean bodies have self-discipline and professionalism and work at it conscientiously. They view it as part of the job and have a great training ethic.

"They do intensive workouts, which are punishing but effective and essential if they are to look the part, and cope with the roles."

He believes Harrison definitely proves the point that fitness needn't wane with age.

"There's a view that beyond the age of 40 it's inevitable that your fitness fades, but there's no need for that.

"We can't all look like Harrison or Daniel Craig, but it's perfectly possible to get fitter and look better by consistently doing some regular exercise."

Follow Jamie's guide to shaping up like Harrison.



"Those who get on a treadmill simply to get rid of a belly, or just want to look 'great' are usually the first to lose motivation and give up training," Jamie says.

"It's too vague an aim, and it's far better to have a goal such as being able to run perhaps a 5k race, or to be more active and take part in sports with your children, or play better golf."


"Random exercising, and trying to devise your own workout rarely works," Jamie says.

"You need a planned workout to see improvements and maintain gains that help to keep you on track, and inspire you to continue.

"Having a gym buddy or a personal trainer to start you off, or give you a boost if you start flagging after a few months, can be really helpful."


"Once you are in your 40s and beyond it's vital to understand that your body takes longer to recover from just about every activity," Jamie explains.

"You shouldn't overstretch yourself, go in for boot camp-style training, or try and leap back into exercise routines, especially if you've done nothing for years. If you do, the only thing you will gain is injury."

He suggests taking it gently initially and building the pace. Avoid exercise that can jar the joints like long-distance running.

Jamie also says it's a good idea to aim for a mixed programme incorporating a cardiovascular workout, and perhaps regular Pilates or yoga.

He advises against daily training sessions - muscles need to repair themselves after exercise or they will be more vulnerable to tearing and strain.


"Many people make the mistake of focusing on one area of the body, like the abs," Jamie says.

"This never works and again you're more likely to tire off it through boredom."

"Instead, exercise the whole body, and perform as many different exercises as possible. Look at compound weight training, core training, as well as isolation exercises like bicep curls and crunches."


"These are easier, modified versions of what Harrison typically does so should be accessible to most fitness levels," Jamie says.

Do exercises 1-2 as a circuit with as little rest as possible, then do 4-6 the same way.


Take a dumbbell in your right hand and hold it close to your chest.

Squat down slowly, keeping your feet flat on the floor until your thighs are parallel to the floor.

Drive upwards from the legs, keeping a tight core as you push your right hand straight up overhead.

Repeat for 8-12 reps and then switch arms.


Grab a stability ball and do push ups, slowly lowering chest to lightly touch the ball before driving back up.


If you don't have access to a pulley machine, use an elastic exercise band. Stand with left foot in front of right with a long stance.

Grab pulley handle or elastic in your right hand and reach forwards fully. Keep back straight and upright.

Pull, driving the right elbow backwards until your right hand is next to your right rib cage.

Allow your right shoulder and upper body to rotate backwards slightly as you pull.

Repeat 8-12 times then switch arms and stance.


Lie on your right side with everything stacked - i.e. right ankles, knees, hips etc. directly above left side.

Support yourself on your right elbow, directly under your right armpit.

Place your left hand on your left hip. Push off the floor until your whole right side clears off the floor.

Hold for a beat, then slowly lower back to the floor. Repeat for 8-12 reps, then switch sides.


Use a dumbbell or elastic if you don't have access to a pulley machine. Imagine throwing a ball from your right hip, using both hands up high in the direction of your left shoulder. That is the basic movement.

Start with feet shoulder width apart, and grab the weight or handle in both hands.

Have your hands down by your left hip then chop upwards with arms extended from low to high until your hands end up high above the left shoulder. Keep a tight core throughout.

Repeat 8-12 times, then switch sides.


Lie face down on a stability ball with ball underneath your hips. Secure your feet against a wall. Legs should be straight and spine extended (slightly arched, NOT rounded.) Squeeze your glutes throughout. Ankles, knees, hips, shoulders should all be aligned in a straight line.

Start with elbows by your side and hands by your shoulders with thumbs facing upwards (like a letter 'W').

Slowly extend your arms overhead, keeping the shoulders back and without bunching your shoulders up towards your ears. Pause when the arms are fully extended then slowly bring arms back to your sides.

Repeat 8-12 times.

For more information on Jamie Milnes visit:

Indiana Jones And The Kingdom Of The Crystal Skull is now available on a two-disc DVD, RRP £24.99.