Welcome to the intriguing world of the “Insane Lara Croft’s Tomb Raider Workout.” In this episode, we delve into how Alicia Vikander transformed herself into the iconic Lara Croft for the film Tomb Raider. The workout, brought to you by Magnus Method, focuses on high-intensity interval training for the core and legs. Starting with a dynamic warm-up, the routine includes exercises such as front squats, stationary lunges, knee tucks on a Swiss ball, skater jumps, and stir the pot. Through this intense workout regimen, Alicia Vikander demonstrates her dedication and commitment to embodying the role of the fearless Lara Croft. So, let’s dive in and discover the secrets behind this incredible transformation!
Prepare to be amazed as Alicia Vikander takes you through the grueling workout routine that transformed her into the renowned Lara Croft. With the guidance of Magnus Method, she embarks on a journey of high-intensity interval training, focusing on core and leg strength. Starting with a comprehensive warm-up, Alicia dives into the workout, including exercises like front squats, stationary lunges, knee tucks on a Swiss ball, skater jumps, and stir the pot. The workout not only showcases Alicia’s dedication but also highlights the importance of heavy lifting for women, debunking the myth of bulking up. Join us in exploring the incredible training program that fueled Alicia Vikander’s transformation into the iconic Lara Croft.
Table of Content
0:00 – Intro
0:56 – 5-minute Cardio Warm-Up
2:29 – 10 Reps x 4 Sets Front Squat With Dumbbell
3:51 – 20 Reps x 3 Sets Dumbbell Stationary Lunges
5:12 – 12 Reps x 3 Sets Knee Tucks On Swiss Ball
6:52 – 20 Reps x 3 Sets Skater Jumps/Skaters
7:53 – 4 Sets of 1 Min Stir The Pot
8:56 – Magnus Method
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Warm-Up
Importance of Warm-Up
A proper warm-up is crucial before any workout. It helps increase blood flow to the muscles, raises body temperature, and prepares your body for exercise. Warm-up exercises also help to loosen up your joints and reduce the risk of injury during your workout.
Duration of Warm-Up
The duration of your warm-up will depend on various factors such as the intensity of your workout, the level of fitness, and the time available. Aim for a warm-up period of at least five minutes but feel free to extend it up to ten minutes if you have more time and want to ensure thorough preparation.
Choose the Right Equipment
When warming up, choose equipment that focuses on activating different muscle groups. In the case of Lara Croft’s Tomb Raider workout, the warm-up involved using an assault bike. This machine is excellent for boosting heart rate and getting the blood flowing to the legs, which are essential for the upcoming exercises. However, feel free to choose other cardiovascular equipment such as a treadmill or rowing machine if they are more accessible to you.
High Intensity Interval Training (HIIT)
Benefits of HIIT
High Intensity Interval Training (HIIT) is a workout method that alternates between short bursts of intense exercise and periods of rest or recovery. This type of training has gained popularity due to its many benefits. HIIT is known to improve cardiovascular fitness, increase calorie burning and fat loss, and enhance metabolic function. It is also an efficient way to build strength and endurance in a shorter amount of time.
Types of Machines for Interval Training
There are various machines that can be used for HIIT workouts. The assault bike, as seen in the Tomb Raider workout, is one option that provides an intense full-body workout. Other popular choices include treadmills, rowing machines, and ellipticals. Each machine offers unique benefits and targets different muscle groups. Choose the machine that aligns with your fitness goals and preferences.
Work-to-Rest Ratio
When performing HIIT, the work-to-rest ratio is essential. The work phase consists of performing the exercises with high intensity, while the rest phase is a period of active recovery or complete rest. The specific work-to-rest ratio can vary depending on the exercise, fitness level, and goals. In the Tomb Raider workout, Magnus Lygdback followed a 1:1 ratio, working for one minute and resting for one minute before moving on to the next round.
Sample Interval Training Session
A sample interval training session could include a series of exercises performed at maximum effort for a set amount of time, followed by a short rest period. For example, you could alternate between 30 seconds of high-intensity squats and 30 seconds of rest, repeating this pattern for multiple sets. Remember to adjust the intensity and duration based on your fitness level and consult a fitness professional if you are new to interval training.
Front Squat with Dumbbell
Importance of Front Squat
The front squat is a popular exercise for building lower body strength and developing core stability. By holding a weight (in this case, a dumbbell) in front of the body, the core muscles are engaged to maintain an upright posture, leading to increased activation of the legs and improved overall functional strength.
Activation of Core and Legs
The front squat primarily targets the quadriceps, hamstrings, glutes, and calves. Additionally, it activates the core muscles, including the rectus abdominis and obliques, to stabilize the body during the movement. This exercise helps build strength, improves posture, and enhances athletic performance by targeting multiple muscle groups simultaneously.
Benefits of Holding Dumbbell
Holding a dumbbell during the front squat adds an extra challenge and increases the resistance on the lower body. It requires more stability and control, which further engages the core muscles. The use of a dumbbell also allows for a greater range of motion compared to bodyweight squats, providing an opportunity for deeper muscle activation and development.
Alternate Options: Kettlebell or Elbow Position
While the Tomb Raider workout utilized a dumbbell for the front squat, there are alternative options available. Instead of a dumbbell, you can use a kettlebell, which provides a different grip and distribution of weight. Additionally, the elbow position during the front squat can vary. While the workout demonstrated holding the dumbbell in front, you can also cross your arms to create a shelf for the weight or place the dumbbell on your shoulders. Experiment with different variations to find the one that works best for you.
Dumbbell Stationary Lunges
Proper Form and Technique
Stationary lunges are an excellent exercise for strengthening the lower body and improving balance. To perform a stationary lunge correctly, begin by standing with one foot forward and the other foot back, both feet hip-width apart. Lower your body by bending both knees and lowering your back knee towards the ground without touching it. Keep your torso upright, engage your core, and maintain proper posture throughout the movement.
Importance of Foot Position
The position of your feet during the stationary lunge is crucial for optimizing the exercise’s effectiveness. The front foot should be placed firmly on the ground, with the heel pressing into the floor. This foot positioning allows for better stability and engages the muscles in the back leg. Ensure your knee remains aligned with your toes and that your weight is evenly distributed between both feet.
Targeted Muscles
Stationary lunges primarily target the quadriceps, hamstrings, and glutes. The quadriceps (front of the thigh) are engaged as you lower your body and push back up, while the hamstrings (back of the thigh) and glutes (buttocks) assist in stabilizing and supporting the movement. This exercise also activates the muscles in the calves and core, providing a full lower body workout.
Benefits of Using Weights
In the Tomb Raider workout, weights were incorporated into the stationary lunges to add resistance and increase the challenge. The use of dumbbells or other weighted objects, such as kettlebells, helps to further engage the muscles and enhance muscle tone and strength. When using weights, start with lighter ones and gradually increase the weight as your strength improves.
Knee Tucks on Swiss Ball
Engaging Core and Legs
Knee tucks on a Swiss ball are a challenging exercise that targets the core muscles, particularly the rectus abdominis and obliques, as well as the muscles of the legs. By placing your hands on the ground and your feet on the ball, you engage your core to stabilize your body while pulling your knees towards your chest. This exercise requires coordination and control to ensure proper form.
Step-by-Step Guide
To perform knee tucks on a Swiss ball, begin by getting into a plank position with your hands on the ground and your feet resting on the ball. Engage your core and keep your back straight. From this starting position, exhale and slowly pull your knees towards your chest, using your core muscles to draw the ball towards you. Pause for a moment, then slowly extend your legs back to the starting position. Repeat for the desired number of repetitions.
Effectiveness for Core Strength
Knee tucks on a Swiss ball are highly effective for developing core strength and stability. This exercise engages both the upper and lower abs, as well as the muscles of the lower back. It improves balance and coordination while also activating the muscles of the legs, including the quadriceps and hip flexors. Incorporating knee tucks into your workout routine can help enhance core strength and overall physical performance.
Benefits of Exercise Variation
The inclusion of knee tucks on a Swiss ball in the Tomb Raider workout highlights the importance of exercise variation. Adding new movements and challenges to your routine helps prevent boredom, stimulates muscle growth, and improves overall fitness. By constantly challenging yourself with new exercises, you continue to make progress and avoid reaching plateaus in your fitness journey.
Skater Jumps/Skaters
Recruitment of Fast-Twitch Muscle Fibers
Skater jumps, also known as skaters, are a dynamic exercise that mimics the lateral movements of ice skaters. This exercise requires explosive power and engages the fast-twitch muscle fibers in the legs, which are responsible for generating quick, powerful movements. By incorporating skater jumps into your workout routine, you can improve speed, agility, and overall athletic performance.
Sports-Inspired Exercise
Skater jumps are inspired by the movements of ice skaters, who must generate explosive power and move laterally with speed and precision. By incorporating exercises that mimic the movements of specific sports, such as skater jumps, athletes can enhance their performance by targeting the muscles and movements required in their chosen sport.
Importance of Lateral Movement
Many traditional exercises focus on forward and backward movements, neglecting lateral movements. However, lateral movement is essential for sports performance and overall physical fitness. Skater jumps specifically target the muscles responsible for lateral movement, such as the quadriceps, hamstrings, glutes, and hip abductors. By incorporating skater jumps into your workout routine, you can improve lateral stability, balance, and coordination.
Explosive Jumping Technique
To perform skater jumps, start in a standing position with your feet hip-width apart. Jump laterally to one side, landing on your other foot with the opposite leg crossing behind it. Bend your knee as you land to absorb the impact, then explode back to the starting position and repeat the movement on the other side. Focus on maintaining proper form and engaging your core throughout the exercise. Start with controlled movements and gradually increase your speed and intensity as you become more comfortable with the exercise.
Stir the Pot
Core Exercise
Stir the pot is a highly effective core exercise that targets the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis, as well as the muscles of the lower back. By placing your hands or forearms on a Swiss ball and creating a circular motion, you engage your core to stabilize your body and prevent excessive movement. This exercise challenges both the anterior and posterior core muscles, promoting overall core strength and stability.
Proper Placement and Posture
To perform stir the pot, position yourself in a plank position with your forearms or hands placed on a Swiss ball. Engage your core and maintain a straight line from your head to your feet. It is important to ensure proper placement of the hands or forearms on the ball to maintain stability throughout the exercise. Keep your shoulders pulled back and down, maintaining a neutral spine and avoiding any excessive sagging or arching of the back.
Promoting Good Posture
Stir the pot is not only beneficial for core strength but also for promoting good posture. The exercise targets the muscles responsible for maintaining proper spinal alignment and stability. By regularly incorporating stir the pot into your workout routine, you can improve your posture, reduce the risk of injury, and enhance overall physical performance.
Progression of Movement
If you are new to stir the pot or have limited core strength, start by holding a static plank position on the Swiss ball, focusing on maintaining stability and control. As you become more comfortable and gain strength, progress to small circular motions with your forearms or hands on the ball. Gradually increase the size of the circles and the length of time you can maintain the movement, challenging your core muscles further. Remember to listen to your body and progress at a pace that feels comfortable yet challenging.
The Magnus Method
Description of the Magnus Method
The Magnus Method is a comprehensive training program developed by Magnus Lygdback, a renowned celebrity trainer. This method combines elements of functional training, high-intensity interval training (HIIT), and proper nutrition to help individuals achieve their fitness goals. The Magnus Method focuses on a holistic approach to fitness, emphasizing proper form, progressive overload, and individualized programming to maximize results.
Availability of Training Program App
To access the Magnus Method training program, you can download the Magnus Method Training Program App. This app provides daily fitness advice, workout routines, nutrition tips, and inspiration from Magnus Lygdback himself. By following the training program through the app, individuals can receive expert guidance and support to help them reach their fitness goals.
Benefits of the Magnus Method
The Magnus Method offers numerous benefits for individuals looking to improve their fitness and overall well-being. By following the principles of the Magnus Method, you can expect to experience increased strength, improved cardiovascular fitness, enhanced muscle tone, and better overall physical performance. The emphasis on nutrition also helps individuals develop healthier eating habits and achieve sustainable results.
Conclusion
Summary of Lara Croft’s Tomb Raider Workout
In conclusion, the Lara Croft’s Tomb Raider workout, developed by Magnus Lygdback using the Magnus Method, incorporates various exercises to challenge and strengthen different muscle groups. The workout includes a dynamic warm-up, high-intensity interval training (HIIT) on the assault bike, front squats with a dumbbell, dumbbell stationary lunges, knee tucks on a Swiss ball, skater jumps, and stir the pot. Each exercise serves a specific purpose, targeting specific muscles, improving core strength, and enhancing overall athletic performance.
Importance of Consistent Training
Consistency is key when it comes to achieving fitness goals. Regularly engaging in a well-rounded workout routine, such as the one demonstrated in the Tomb Raider workout, helps build strength, endurance, and overall physical fitness. By committing to consistent training, you allow your body to adapt and progress, leading to long-term results.
Benefits of Hard Work and Dedication
Following a structured workout routine, like the Tomb Raider workout, requires dedication and hard work. By pushing your limits, challenging yourself with new exercises, and consistently showing up for your workouts, you can experience numerous benefits. These benefits include increased strength, improved cardiovascular fitness, enhanced muscle tone, better posture, and increased confidence in your physical abilities.
Remember, fitness is a journey, and every step you take towards improving your health and well-being is a step in the right direction. Stay dedicated, stay motivated, and keep pushing yourself to reach new heights. You have the power to transform your body and become the best version of yourself. Keep striving, and never give up on your fitness goals.