We don’t advocate smoking, but we couldn’t really omit an activity nearly every character partakes in. Sit cross-legged on the floor and draw your hands in towards your face, simultaneously drawing a deep breath. Then, exhale slowly while pushing your hands outward in a circular motion. Like breaststroke, but without the drag… well.
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It isn’t a Mad Men episode without Don’s habitual skulduggery. Now you’ve warmed up, get down on all fours in the plank position. Then, move one knee forward to the outside of the elbow, shifting your weight forward while laying-low to the ground. Repeat on the opposite side and continue to crawl forwards. NB: avoid all eye contact with wives and former servicemen.
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While filming an ad for Patio Diet Cola in Season 3, the creative team at Sterling Cooper are faced with the task of adapting Ann-Margret’s classic movie soundtrack ‘Bye Bye Birdie’. Here’s our adaptation: from a standing position, drop down to all fours and complete a press up, then spring back up into a standing position and repeat.
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Now and again – between the dinners, drinking and general debauchery – the team at Sterling Cooper get down to some work, spending hours perfecting slogans and ad campaigns. We’re just asking for 60 seconds. Lean back against a wall and slide your back down until your thighs are parallel to the ground, keep your back straight and hold your position.
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One of Mad Men’s most memorable moments came in Season 5, when token Brit, Lane Pryce scrapped it out with slimy Account Executive, Pete Campbell. Stand with your feet hip-width apart and your knees bent, extend one arm forward and the other back before bringing both arms back to your core. Switch sides and repeat.
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Arguably Mad Men’s goriest hour came when unsuspecting secretary, Lois, got a bit carried away on the office lawnmower (oh, you don’t have one?), running over Guy MacKendrick’s foot and leaving him toeless. Lift one foot and stand with your weight on the other, then raise your heel and put your weight onto your tiptoes, before lowering back down. Switch sides and repeat.
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In Season 1, Don repays Roger Sterling for making a pass at his wife by bribing a lift attendant and tricking him into climbing 23 flights of stairs, with Roger throwing up at the top. For this exercise, step up to the stair one foot at a time before planting your feet back down in the same order. Repeat and increase speed. We’d also advise no martinis or oysters beforehand.
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Who could forget Megan Calvet and her saucy French dance at Don’s surprise birthday party? For this exercise, stand with your feet together pointing out at 45-degree angles. Then proceed to lower yourself, keeping your back straight and bending your knees until you feel your quads working. Pins like that don’t come without a bit of pain!
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With a lavish lifestyle of luxury lunches, chain smoking and endless tumblers of liquor, we – sorry, we mean the Mad Men crew don’t exactly set the best example of a healthy lifestyle. But that doesn’t mean you can’t enjoy this thematic work out, and reminisce over the series’ finest moments now that the end has come.
Click through the gallery above to see Garry Kerr's Mad Men workout by British Military Fitness...
The Mad Men boxset is available on DVD from amazon.co.uk
