Captain Marvel star Brie Larson celebrates her 33rd birthday today, but before her Marvel debut, the Academy Award-winning actress is known for her roles in The Spectacular Now (2013), Room (2015), and Kong: Skull Island (2017).
Carol Danvers a.k.a. Captain Marvel was Larson’s breakthrough role, earning her a spot in the Marvel Cinematic Universe Avengers squad. While her character is known as the strongest Avenger, Larson was not as powerful as Captain Marvel. In an interview with Insider, she mentioned calling herself “an introvert with asthma” and that she cannot “walk up a hill without being out of breath.” Indeed, Larson was far from the hero she portrayed.
But, because of her intense training, she went from a weakling into someone who could do 400-pound hip thrusts and deadlift 200 pounds. In fact, she was able to push her trainer’s jeep. “It’s an incredible experience to realize what’s inside of you is well beyond what you knew was possible,” says the actress.
Larson said that landing on the Captain Marvel role was a game changer. “That’s part of why it’s no surprise to me that this character has been able to reverberate outward because she first and foremost changed my life. So, it makes sense to me that she could change other lives too.” (via People)
Brie Larson’s Captain Marvel Workout
The Captain Marvel star uses a mix of workouts ranging from boxing to dancing to resistance training. Her trainer, Jason Walsh, also worked with other celebrities, including Victoria’s Secret models. According to him, Larson’s routine focused on strength exercises, mobility, and action work. This includes unilateral moves, bilateral exercises, hip-hinge work, and hip thrusts.
Most of Larson’s workouts require stretching exercises. She mentioned on her YouTube channel that she stretches before every workout. Here is a list of her workout sets (via Hello Magazine):
- Push-ups (3 sets, 20 reps)
- Deadlifts (5 sets, 12, 10, 8, 5, 3 reps)
- Cable Rows (3 sets, 10 reps)
- Step Up Bicep Curls (3 sets, 10 reps)
- Lateral Pulldowns (3 sets, 10 reps)
- Chin-Ups (3 sets, 10 reps)
- Hammer Curls (3 sets, 10 reps)
- Air Squats (3 sets, 15 reps)
- Squats (5 sets, 12, 10, 8, 5, 3 reps)
- Weighted Hip Thrusts (3 sets, 10 reps)
- Overhead Barbell Lunges (3 sets, 10 reps)
- Leg Press (3 sets, 10 reps)
- Calf Raises (3 sets, 15 reps)
- Hamstring Curls (3 sets, 10 reps)
Sounds exhausting, but it really pays off in the end! Larson works out once a day, but her trainer mentioned in an interview with Men’s Journal that she works out twice a day. “When she got back from Avengers, it was game on. We got deep into heavy progression, doing two-a-days, four days a week, sometimes five days a week unless Brie was feeling destroyed.”
So, if you are aiming for a godlike Captain Marvel body, try Brie Larson’s workout routine!