Ryan Serhant, known for his role on Million Dollar Listing New York and his successful real estate career, didn't reach the top of his industry by chance. A natural-born hustler, Serhant works hard in all aspects of his life, including his fitness. This article delves into Ryan Serhant's diet and workout routine, revealing the secrets behind his energy, focus, and physique.
From Overweight to Fitness Fanatic
Serhant openly admits that he used to be overweight. He credits fitness with helping him take charge of his life. "For me it was just, ‘Oh wow, if I put in the time with these weights, my body can look different,’” he said. “I [realized] that if I ate well, cut out all the chocolate pudding and the cake, and I did workouts that I could find online or get from friends, that I would look better than I did otherwise." This realization sparked a commitment to fitness that remains a cornerstone of his daily routine.
No Excuses: Fitness as a Non-Negotiable
Serhant's secret to success appears to be a no-excuses attitude. “What I have to do during the day has nothing to do with whether I work out or not,” Serhant says. “Working out, to me, is synonymous with eating.” He prioritizes his workouts, viewing them as essential as any other daily task.
The Serhant Workout: Variety and Intensity
When Ryan Serhant steps into the Dogpound gym in Manhattan, he has no idea what workout awaits him. Upper body focus? Lower body strength building? High-intensity cardio? every Monday through Friday. Serhant favors total-body superset routines that work a variety of muscle groups at once. “I like getting things done,” he says. “I don’t like leaving things out; I don’t like forgetting things. There’s a lot of body that I need to work out, so I want to make sure that I hit it all.”
He prefers a workout that varies from day to day. His early-morning exercise session targets his whole body, and Ryan oftentimes takes to the streets to get it done. (Pushing a sled up and down the street in plain view of passerby? NBD.) The agent's moves also include weighted squats, pull-ups, deadlifts, rows, and bike sprints.
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Cardio? Not His Favorite
While he understands the benefits of cardio, Serhant isn't shy about expressing his dislike for it. “The SkiErg machine is the worst thing in the world. The assault bike is the worst thing in the world. Pushing the sled up and down Renwick street is the worst thing in the world,” he says. “I do them because I convince myself that they’re good for me, but the jury’s still out on that.” Luckily, these cardio bursts are usually incorporated into his workouts as accessory moves, allowing him to focus on heavy lifting.
Ryan Serhant's Million Dollar Workout
Here's a sample full-body workout designed by Reinhard Nel, senior trainer and trainer development manager at Dogpound, that Serhant incorporates into his routine:
Warm-up (2 sets each):
- 5 Pause Goblet Squats
- 10 Banded Good Mornings
- 20 Banded Face-Pulls
- 30 Seconds Bear Hug Hold Marches
Workout (perform as a full-body circuit or straight sets):
- Kettlebell Front Rack Squats: Works hips, legs, glutes, core. Start with kettlebells in each hand in a front rack position, with forearms at a 45-degree angle (avoid flaring your elbows), resting the weight between the forearm and bicep, hands touching. Engage the lats by thinking of squeezing lemons underneath the armpits. Lower into a squat (focus on keeping your chest up, hips back, knees out), pause for a second, then explosively drive up to full hip extension so your hips and shoulders form a straight line. Brace at the top, squeezing the glutes and abs as if someone is about to punch you in the gut.
- Sumo Deadlift: Works hips, glutes, quads, hamstrings, traps, upper back. Start with a barbell in front of you, feet wider than shoulder-width apart, and toes slightly pointed out. Grab the bar with your hands just inside the knees. Pull your hips down so your back is straight and you feel tension in the hamstrings. Engage the lats by imagining you’re trying to bend the bar. Initiate the lift by pushing your feet into the floor while pulling back on the barbell. Drive until you’re fully standing (not leaning back), and brace the legs, abs, glutes, and lats as hard as you can in the lockout position. Lower the bar back down in a straight line. Reset before your next rep. Serhant makes the exercise harder by adding resistance bands to the bar. This teaches acceleration through the movement and makes the lift as hard at lockout as it is at the bottom.
- Landmine Punch Press With Bands: Works core, shoulders, triceps, biceps, lats, grip strength. Set the landmine by placing a barbell in a landmine anchor or propping it in a corner. Attach a resistance band around the barbell, just outside the plate or at the collar of the bar, and loop the other end around the middle of your foot. Start standing with the barbell at an angle, so the end of the bar meets the shoulder. Your knees should be slightly bent, with hips and shoulders facing forward. Establish a strong neutral grip, keeping the wrists straight throughout. Brace the core and glutes, and activate the lats, grip, and arms by tucking your elbow into the hip. Initiate the lift by punching explosively upward, extending through the hips while pressing from the lats. Be sure not to roll your shoulders forward. Once you’ve stabilized the bar at the lockout position, actively pull the bar back down to start position. Focus on speed on the punch up, and control on the way back down.
- Landmine Towel Row: Works hamstrings, upper back, lats, biceps, grip strength. Stand over the landmine and barbell with your feet right up against the plate. Loop a towel around the barbell, using it as a grip. To set up, start standing up straight, like you would for a deadlift. From this upright position, bend your knees slightly and hinge your hips back to create tension in the hamstring while keeping back straight. Lower until your torso is at a 45-degree angle. From here, initiate a row. Engage the lats, keep your torso rigid, and externally rotate the hands as you bring your elbows up and back, until your hands are about level with your torso. (Focus on rowing into the hip, not shrugging the traps and neck.)
- Assault Bike Sprint: Works power, endurance. Peddle, driving hard through the through the legs in an up and down fashion (don’t let your knees flare out), while pushing and pulling with the arms. If your head sways a lot, you’re using your upper body too much. Peddle until you’ve burned 10-20 calories. Depending on ability, a strong goal to work toward is 10 calories in under 10 to 15 seconds, or 20 calories in under 20 to 30 seconds, to develop power through the legs.
Sets and Reps:
- Strength Focus: 3-5 sets of 4-6 reps (80-95% of 1 rep max)
- Muscle Endurance: 3-4 sets of 8-12 reps (60-80% of 1 rep max)
Ryan Serhant's Diet: Fueling the Hustle
While specific details of Serhant's daily diet aren't readily available, he emphasizes the importance of eating well and making healthy choices. He cut out processed foods like chocolate pudding and cake, focusing on nutritious options to support his workouts and demanding career.
He's a firm believer in intermittent fasting. "Most people eat when they think they're hungry, not when they actually should be eating. Think about a car. You're putting too much gas in the car that already has gas and all of the ideas about balanced breakfast, after workout you have to have proteins, you've got to do all of this, is all marketing.
After a good workout, Serhant refuels with a shake made with two scoops of chocolate whey protein powder.
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He also enjoys "THE RYAN," a green juice created by Juice Press, a raw juice blend of Green Apple, Kale, Spinach, and Lemon.
Staying Motivated: More Than Just Physical
Serhant's dedication to fitness extends beyond the physical benefits. It's about discipline, mental toughness, and the feeling of accomplishment.
Some products that keep him motivated and at the top of his game:
- Good workout shoes
- WHOOP activity monitor for tracking his fitness
- Skincare routine
- Travel bag
Efficiency is Key
“I’m all about efficiency, even when I sleep, and I am always on the move - whether it’s running to showings, or running my company.
Balancing Act: Family, Career, and Fitness
Despite his demanding schedule, Serhant prioritizes family time. He makes time to put his daughter to bed, give her a bath, and play with her.
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