In this video by Magnus Method, you’ll learn all about how Alicia Vikander was trained for her role as Lara Croft in Tomb Raider. Over a span of six months, Alicia dedicated herself to intense training in order to get in shape for the action-packed role. The training regimen consisted of a three-day split, targeting different muscles each day, with a focus on high intensity interval training. Starting each session with 10 minutes of intense intervals, Alicia’s personal favorite exercise was the salt bar. The training included legs and core on day one, back and shoulders on day two, and mobility, chest, and arms on day three. This cycle was repeated with increased load and intensity, ensuring she was always pushing her limits. So, if you’re curious about the incredible dedication and hard work that goes into preparing for a physically demanding role like Tomb Raider, this video will give you an inside look.

Training Duration

Six months of training

To prepare for the role of Lara Croft in Tomb Raider, Alicia Vikander underwent an extensive six-month training program. This duration allowed her to gradually build strength, endurance, and overall fitness to meet the demands of the role. The six-month timeframe was crucial to ensure sustainable progress and prevent injuries. The training program consisted of a three-day split routine, targeting different muscle groups on each training day.

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Training Method

Three-day split targeting different muscles

Alicia Vikander followed a three-day split routine during her training for Tomb Raider. This approach involved dedicating each training day to specific muscle groups, allowing for more focused and effective workouts. By dividing her training sessions in this way, Vikander could adequately target and train all major muscle groups in a balanced manner.

Day 1

High-intensity interval training (HIIT) legs and core

On day one of the training program, Alicia Vikander focused on high-intensity interval training (HIIT) for her legs and core. HIIT is a form of cardiovascular exercise that alternates short bursts of intense activity with brief recovery periods. This type of training is known for its efficiency in burning calories and improving cardiovascular fitness.

Day 2

HIIT training for back and outside shoulder

Day two of the training program was dedicated to high-intensity interval training for Alicia Vikander’s back and outside shoulder muscles. This targeted approach helped strengthen her back muscles, which are particularly important for maintaining good posture and overall functional fitness. Additionally, training the outside shoulder muscles contributed to upper body strength and stability.

Day 3

Mobility exercises for chest and arms

On the third day of training, Alicia Vikander focused on mobility exercises for her chest and arms. This component of the program aimed to increase flexibility, range of motion, and joint stability in these specific areas. Mobility exercises are crucial for injury prevention and overall functional fitness, allowing for better performance in various physical activities.

Rest Day

One day of rest

To optimize recovery and prevent overtraining, Alicia Vikander had one rest day in her training schedule. Rest days are essential for the body to repair and rebuild after intense workouts. This valuable time off allowed her muscles to recover, adapt, and grow stronger, preparing her for the subsequent training sessions. Proper rest is key to avoiding injuries and achieving optimal results.

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Cycle Repeat

Repeat the three-day split cycle with increased load and intensity

After completing the initial three-day split cycle, Alicia Vikander would repeat the same routine but with increased load and intensity. This progressive approach ensures ongoing improvements in strength, endurance, and fitness levels. By gradually increasing the weights and intensity of her workouts, Vikander challenged her muscles to continually adapt and grow stronger throughout the training period.

Training Focus

Aiming to get in shape for the role of Lara Croft

The primary goal of Alicia Vikander’s training program was to get in shape for her role as Lara Croft in Tomb Raider. This iconic character requires a high level of physical fitness, agility, and strength. The training program was specifically designed to help Vikander develop the physical attributes needed to portray Lara Croft convincingly on screen. By following a structured and comprehensive training regimen, Vikander transformed her physique to exemplify the strong and capable nature of the character.

Favorite Exercise

Salt bar is the personal favorite exercise of Alicia Vikander

During her training for Tomb Raider, Alicia Vikander found a personal favorite exercise: the salt bar. The salt bar exercise is a challenging full-body movement that targets multiple muscle groups simultaneously. It involves gripping a bar loaded with weights, and with controlled motion, lifting it from the floor to an overhead position, engaging the legs, core, arms, and shoulders. This exercise not only builds strength but also improves coordination and stability. Vikander’s fondness for the salt bar reflects the diversity and effectiveness of her training program.

Conclusion

Alicia Vikander’s dedicated six-month training program for Tomb Raider showcases the commitment and effort she put into preparing for the physically demanding role of Lara Croft. By following a three-day split routine, incorporating high-intensity interval training (HIIT), and prioritizing rest and recovery, Vikander built the strength, endurance, and overall fitness required to portray the iconic character. Her favorite exercise, the salt bar, exemplifies the diversity and effectiveness of her training program. Through her hard work and determination, Vikander transformed herself physically and embodied the strength and athleticism of Lara Croft on the big screen.

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