If there's a Bachelor star known for his strength, it would have to be Colton Underwood, who famously hauled his body over a really freakin' tall fence in a moment of romantic anguish on the ABC reality show.

The gravity-defying feat instantly became a classic moment in Bachelor history—and now, you can find out exactly how Underwood works those fence-jumping muscles (and the other ones, too). In a new video for Men's Health, Underwood—who also appeared on The Bachelorette and Bachelor in Paradise and whose memoir, The First Time, comes out in March—reveals his workout routine with trainer Amoila Cesar, creator of the Six Weeks of The Work program.

The reality star isn't exactly new to training—before getting on the Bachelor circuit, Underwood was an NFL-hopeful tight end, making the practice squad for the San Diego Chargers, the Philadelphia Eagles, and the Oakland Raiders before his career ended in 2016.