‘I Copied Brie Larson’s Workouts For 7 Days And Already Notice The Results’

First things first: Brie LarsonIt is in remarkable shape. Stop.

Whether she is doing casual one-arm work PullupsBrie works hard at the gym, whether she is doing pushups with chains around her body or nipping pushups.

I won’t lie: When I agreed to work out like Brie Larson, Captain Marvel herself, for an entire week, I was a little intimidated. According to Brie’s personal trainer, Jason WalshRise Movement, she trains five days a week and focuses on weightlifting. Her strength training regimens are both upper- and low-body-focused and well worth mentioning. superhero status.

I’ve always loved fitness and been an athlete, so I was up for the challenge. It was definitely challenging, let’s just say. But before I break down what I learned from Brie’s intense workouts, I want to make something clear: I did not and cannot do one-arm pullups…but a girl can dream.

Disclaimer: Since I don’t know Brie’s exact weekly workout schedule, I created my own plan based on Instagram posts, YouTube vlogs, interviews, and Demos from her personal coach. These are my top takeaways…

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1. Don’t underestimate weighted pushups.

Brie has posted several videos casually doing Pushups with clanking chainWrapped around her body. I didn’t have any extra chains so I used a 10- or 5-pound plate to rest on my back and do four sets of 12 pushups.

This was, honestly, really difficult. My first day, I was too confident and started with a 10-pound platter. After the second set, I reduced to 5 pounds. I decided to not break position and try to finish the set. This was easier and allowed me to be more efficient. Focus on the correct form.

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I was going to do two sets of sets with 10 pound and two sets using 5 pound. Yes, going down in weight was technically “easier,” but keeping correct posture and completing the sets without rest was still tough. After my sets, my arms were charred and my chest hurt the next day.

2. Bulgarian split squats can be a great lower-body workout.

At first glance, the aforementioned are not obvious. Split squat in Bulgaria doesn’t look that bad. Don’t be deceived. It is difficult to do the move without additional weight, but Brie does it often with. Each hand should have dumbbells. To get the Captain Marvel experience, I added weight.

I held a 15-pound weight in each of my hands and did three sets with 10 reps each on each leg. I quickly realized (and felt) that these squats work. entire lower body. I could feel my quads as well as my hamstrings and glutes all active. The more you can do, the better.

Since having surgery on my right knee several years ago, I have a tendency to favor my left side when doing normal squats. While I am trying to change this habit, there was no room for me to compensate for my dominant leg. Both my quads were on fire after my final set and my legs were tenderly sore by the morning. You see a pattern here?

3. Washboard abs do not come easy.

Brie is famous for her chiseled core. She works for her six pack. I tried to replicate the core-strengthening resistance training she had done, as well as her already excellent resistance training. 10-move core circuit. The circuit is a 10 x 10 Burnout: 10 exercises, 10 each With No rest in-between.

1. Roll ups
2. Double leg lifts
3. V-ups
4. Star abs
5. Single leg lift, right
6. Single leg lift, left
7. Corkscrew
8. Rollovers
9. Double leg lifts
10. Eagle crunch

The corkscrews and V-ups are especially tough. However, each exercise targets a different area of my core and gives me a full burnout.

I fell in love with this core routine and decided to continue it every day. While the entire circuit doesn’t take long to complete, I tried to focus on holding correct form and honoring the no-rest rule between moves. I can feel the effects of the circuit at the end day seven. My core feels stronger– Tighter and more toned.

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4. Lots of exercises work your core—beyond the obvious ones.

Brie often incorporates this into her lower-body strength routine.Walking lunges using an overhead lift.

I did this by holding a 20-pound plate high above my head and lunging the length of my gym. I completed three sets of 20 reps—so 10 lunges on each leg per set. To protect my knees I paid extra attention to form and made sure my hips were symmetrical.

My legs were working hard, but my core was also engaged. My core muscles helped me to keep my torso straight by keeping my core muscles engaged. Stabilize the overhead weight. Do you need more core? You can have more core!

5. It is crucial to warm up.

Before you start your workout,Brie activates her muscles thoroughly. Starting with yoga flow poses to stretch her body, she then moves into static planks to activate her core, triceps dips to engage her arms, and runner’s lunges to prep her legs. Every day, I spent 20 minutes imitating her routine before every lifting session. This dynamic warm-up allowed for me to assess my body and prepare my muscles for the next workout.

A light warm-up is possible Reduce injury riskI was able to increase range of motion and prepare my body for success.

6. And recovery is possible So necessary.

After training like a superhero for a week I was grateful for a day off. Instead of pushing myself to the limit and trying to fight through the soreness, my muscles were allowed to rest. After a day of stretching (I tried Brie’s Daily stretching routine) and some light yoga, my body felt recharged.

After one week of working out like Brie Larson I definitely feel stronger…and sorer.

Although the workouts can seem daunting, they are not impossible. I discovered that there are modifications for every move. It’s possible that you don’t have a chain to wrap around you body while you do pushups. One-arm pullups aren’t something you do every day, but that’s okay. There are many ways to increase or modify the difficulty.

You can start small and experiment with different moves, while still focusing on your form. I was able then to add weight, increasing my stamina as well as power. After only one week, I found my muscles adapting quickly and ready to take on more. I can confidently state that Brie Larson has become Captain Marvel.

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