Gunna is not just a global hip-hop star. He is a performer who treats his body like a high-performance instrument. With his Milk + Cookies Festival headline set in Johannesburg just days away, the Atlanta rapper is keeping his stamina and energy at peak levels.
“Working out helps me as a performer with my breathing, my endurance, my stamina,” he says. “I can move more, engage more and give my full energy.” For Gunna, fitness is not just about looking good. It is about being able to perform harder, longer, and better.
A Journey Shaped by Discipline
The rapper has always been active, playing basketball and football as a kid. His dedication to fitness deepened during a challenging period in 2022. Spending a year in jail, he started working out seriously, running trails near his home. He built a routine that he carried into his life on the road.
READ MORE: Gunna to Headline Milk + Cookies Festival in South Africa This Summer
Now Gunna trains every morning, often with his trainer travelling alongside him while on tour. He has even worked out at facilities like the Phoenix Suns’ training centre. There, he trained with 7’3” centre Bol Bol and with athletes from the New England Patriots.
Nutrition is part of the process too. While he once leaned on cereal and chips, Gunna now focuses on eggs, fruits, lean meats, fish, and salads. These fuel his workouts and performances.
Gunna’s Upper Body and Core Routine
We caught up with Gunna at The Block in Los Angeles for a glimpse into his upper body and core session.
Warm-Up
- Dynamic stretches
- Mini-band duck walks
The Workout
- Kettlebell plank drag through: 3 sets of 8 to 10 reps
- Hanging knee raises: 4 sets of 12 to 15 reps
- Renegade rows: 4 sets of 12 to 15 reps
- Tricep pushdowns: 4 sets of 12 to 15 reps
- Seated dumbbell curls: 4 sets of 12 to 15 reps
READ MORE: Why Idris Elba Swears by Squats to Stay Fit and Powerful at 53
This combination of strength, core stability, and endurance allows him to move freely on stage. It helps sustain energy throughout long sets and keeps him in top shape for other physical challenges.
Wunna Run Johannesburg
Fitness and community collide during Gunna’s first-ever South African Wunna Run powered by Under Armour. It’s happening Friday, 9 January 2026 at the Johannesburg Expo Centre, Nasrec. A 5km run designed for all levels, the Wunna Run is part of Gunna’s mission. His goal is to make wellness a shared experience globally.
“What started as a wellness-driven initiative in New York has grown into a global tour. Here, community, culture, and commitment collide,” the rapper says.
Fans not only get the chance to run alongside Gunna, but they also contribute to a larger cause. All proceeds from the event support Gunna’s Great Giveaway Foundation, which uplifts community wellness initiatives.
Run the City. Own the Night
After the Wunna Run, Gunna will headline Milk + Cookies Festival Johannesburg on 10 January 2026. He will be joined by South African heavyweights DJ Kent and Vigro Deep. For fans, it is a rare opportunity to experience Gunna’s energy in both fitness and performance. This shows how discipline in the gym translates to a commanding stage presence.
This article by Cori Ritchey, C.S.C.S. was published on Men’s Health US – additional reporting was done by the Men’s Health SA Team
