The Lara Croft Transformation: My Intense Workout Routine with Alicia Vikander

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Hey guys! It’s Magnus Lygdback here, and I'm thrilled to take you behind the scenes of a remarkable fitness journey. In this blog post, I want to share with you an incredible experience – the intense workout routine I crafted for Alicia Vikander, the talented actress who took on the iconic role of Lara Croft in Tomb Raider.

We embarked on this fitness adventure with a focus on high-intensity interval training (HIIT), core strengthening, and leg workouts. Alicia's dedication and commitment to her transformation left a lasting impression on me, and I'm excited to provide insights into our journey together.

The Importance of Warming Up

Before we dive into the heart-pounding exercises, let's talk about the crucial starting point – the warm-up. I can't stress enough how essential it is to prepare your body for the intense workout ahead. The warm-up duration can vary, typically ranging from five to ten minutes, depending on the time and equipment available.

During our workouts, I often use a piece of equipment known as the assault bike for warming up. It's an effective way to get the blood flowing and the heart rate up. A five-minute warm-up on this machine is more than sufficient to prepare your body for what's to come.

High-Intensity Interval Training (HIIT)

Now, let's get into the heart of the Lara Croft workout routine – HIIT. I'm a firm believer in the power of high-intensity interval training, and it's one of my favorite methods to achieve results efficiently. Whether it's the treadmill, rowing machine, or the assault bike, these machines are excellent choices for interval training.

Our HIIT session that day consisted of one-minute work intervals followed by one-minute rest periods, and we repeated this cycle for five rounds. It's a challenging but incredibly rewarding approach. Remember, "No pain, no gain" – This was the motto that we embraced throughout Alicia's training.

Front Squats with Dumbbells

Moving on, let's talk about front squats with dumbbells. Front squats are a fantastic exercise to activate the core while working on your leg strength to build muscle. By holding the weight in front of you, you force your core to engage first, creating a solid foundation for the exercise.

During our session, we used dumbbells for front squats. I prefer to hold them with a particular grip that allows for optimal control and balance. The key here is proper form – knees aligned with toes, heels firmly on the ground, and an explosive movement on the way up, with a controlled descent.

Stationary Lunges with Weights

Another exercise we tackled was stationary lunges with weights. This exercise not only targets the legs but also challenges your balance and stability. It's vital to press with the back of your foot to engage the right muscles.

Remember, ladies, lifting heavy weights will not bulk you up – it's a common myth. In fact, incorporating a few heavy exercises into your routine can be highly beneficial when it comes to muscle building, just as Alicia discovered during her transformation journey.

Core and Leg Superset

Our next challenge was a superset that combined knee tucks on the Swiss ball with lateral side-to-side leg movements. This combo is a powerhouse for core, leg, and glute engagement. It’s almost a full body workout. The Swiss ball adds an element of instability, making the exercises even more effective.

During knee tucks, focus on maintaining proper form and core activation. As you progress, you'll be able to perform bigger movements. Remember, it's about continuous improvement.

Skater Jumps

As a former soccer player, skater jumps hold a special place in my heart. They're fantastic for recruiting fast-twitch muscle fibers, providing an excellent complement to traditional strength training. These lateral jumps are a fun and challenging addition to any workout routine.

"Stir the Pot" Core Exercise

Finally, we wrapped up our intense workout with a core exercise called "stir the pot." This exercise is a favorite of mine due to its effectiveness in targeting the core and promoting good posture.

As you place your arms on the Swiss ball, remember not to clench up. Focus on a backward rotation of the shoulders, maintaining a 90-degree angle. Start with small movements and progress as you become more comfortable with the exercise.

Mastering Alicia Vikander's Lara Croft Workout Routine

Now, I know that this is an intense workout but if you want to give it a shot and gain muscle, here’s a quick recap of the exercises we did, don’t be shy, and try them out!

• Cardio Warm-Up (5 Minutes): Prepare your body with a quick 5-minute warm-up to get the blood flowing.
• Front Squat With Dumbbell (10 Reps x 4 Sets): Engage your core and legs with proper form. We did 4 sets of 10.
• Dumbbell Stationary Lunges (20 Reps x 3 Sets): Sculpt your lower body while focusing on muscle activation. While we did 3 sets of 20, you can always start slower and build up.
• Knee Tucks On Swiss Ball (12 Reps x 3 Sets): Challenge your core and leg muscles.
• Skater Jumps/ Skaters (20 Reps x 3 Sets): Add explosive lateral jumps to your routine.
• Stir The Pot (4 Sets of 1 Minute Each): These will strengthen your core and posture.

For the full workout program, check out the Magnus Method app.

Remember, dedication and hard work lead to remarkable fitness results. Keep pushing your limits and embrace the hero within you on your fitness journey!

To wrap things up, I must admit that this workout kicked my butt! But that's the beauty of fitness – it pushes your limits, and the results are incredibly rewarding. If you're up for the challenge and want to try the full program, you can find it on my Magnus Method app.

Alicia Vikander's transformation journey is a testament to the power of hard work and dedication. I hope you enjoyed this blog post and if you want to see more content like this, check out the full video with Alicia on my YouTube channel. Please hit the like button and let me know in the comments what you'd like to see next.

I hope you find this glimpse into our workout routine inspiring and informative. Remember, there are no shortcuts in fitness – put in the work, and you'll see the results you desire. Stay strong, stay motivated, and keep chasing your fitness goals!