So, I know I’m a little late getting this out, with X-Men: Apocalypse having come out three months ago. Still, Sophie Turner’s workout was awesome enough that I didn’t want you to miss it.
Her Trainer, James Farmer, told SELF Magazine that Sophie did three things:
- Kettlebell Training
If you’ve been following the celebrity workouts on this blog for any length of time, you’ll notice how consistently these three workout elements come up for women training for action roles.
22-35 Pound Kettlebells
*That’s 10-16kgs for my metric system friends.
So the first thing you’ll notice, is that Sophie didn’t use 3-5 pound Tracy Anderson weights.
A huge mistake many people fall into, is that they buy one kettlebell, and then never move up in weight. Look, progressive resistance is the whole jam! Working out is all about getting stronger.
Sophie used big, full body movements like kettlebell swings, plank rows (used to be called Renegade Rows, back in the day), and military presses.
Big, basic movements that are as old as dirt. Or, at least, we’ve been talking about them on this blog since 2004. And we have pictures of people swinging and pressing kettlebells from more than a hundred years ago.
Sprinting is another one of those things that’s a huge staple for actresses getting in shape for action movie rolls. It shows up all of the time because it works.
I’m sure some of it comes from that they have scenes where they need to sprint, and it’ll only look legit if they can really run! If you want to feel like an action hero, sprints are one of the ways to build that action hero power and capability in real life.
Again, creating actual strength, power, and skill in real life is a quick ticket to feeling like an action hero.
Sophie Turner didn’t do “cardio boxing”, she did skill work and sparring with her trainer. They’d do mitt work and light sparring, she’d have to block and dodge punches as often as throw them.
There’s something really fun, empowering, and effective about doing skill based workouts. It’s super engaging to work on skills, it’s fun, and we end up doing a lot more work than we would just counting reps. Plus, you get to feel like an actual badass by building actual skill.
Jean Grey vs. Apocalypse
SPOILER ALERT: Ok look, it’s been three months already. I’m going to assume you’ve seen it by now, if you wanted to, so this isn’t a spoiler.
Plus, if you know the character at all, you already know she’s one of the most powerful mutants in the Marvel Universe, and you were probably waiting for this payoff the whole movie:
For as powerful as Apocalypse is, and while Apocalypse was managing to crush all of the X-Men combined, simultaneously on the physical and the psychic front…
…Jean Grey finally lets lose and completely kicks his ass.
Feeling Awesome in Her Body
Sophie Turner mentioned multiple times how much working out impacter her self image:
Exercise has made me feel more positive about my body, less self-conscious,” Sophie explained. “I don’t know if I look any different, but I feel stronger, and I can do more, which is such a good feeling. It’s so liberating.
— Belfast Times
Before I got [the trainer], I went through a bit of a dark place, I was not happy with myself. I think for me, and for every young girl out there, body image is such a big thing, especially if you are in the public eye. People comment on [your appearance] and… Eugh. So when I was forced to get into shape and eat healthily, my skin cleared up and I felt energetic all the time. It totally changed me.
—Net-A-Porter’s EDIT Magazine
Interestingly, strength training produces a positive impact on body satisfaction with or without aerobic training . While both strength training and aerobic training have a positive effect, weight training produces a stronger positive response .
What You Can Learn
Sophie Turner’s workout was all old-school basics that have become action hero workout staples over the last decade.
People tend to way over-complicate this stuff. Lets break it down really simply:
- The point of strength training is to get stronger. In general, stronger = leaner.
- The point of sprinting is to get faster. In general, faster = leaner.
- The point of skill work is to get more skillful. People tend to do a lot of work working on skills because it’s fun.
Getting stronger with kettlebell training, doing sprint intervals, and boxing are all solid components you can build your workout program from. And, not only will they have an impact on your body composition, but they might make you feel like an action hero as well.