Become the Master of Your Body With Arya Stark’s ‘Game Of Thrones’ Workout

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“Game Of Thrones” was a very unique show. TV series usually have one or two lead characters that we follow season after season. However, in “Game Of Thrones,” we watched all the lead characters die one after another for eight seasons.

Arya Stark was never the lead character, but she finally shined in the last season (okay, no spoilers, but she’s a badass). We watched Arya grow up from a feisty little girl to an epic hero. She trained to be a fighter since she was a little kid and she went through a lot of turmoil and growing up for years.

Arya Stark — played by Maisie Williams in the legendary TV show — might be small, but she is one tough cookie. Her strength and agility inspired many to get strong and athletic despite their size.

For more “Game Of Thrones” workouts for different body type and fitness goals, check these out:

The Real-Life Arya Stark

Williams was originally a dancer. After being cast for the role of Arya Stark, she had to spend a lot of time on sword fighting and stunt training. Originally right-handed, she had to learn how to swing a sword with her left hand because her character is left-handed.

In order to get strong and muscular, Williams did bodyweight exercises such as pushups, pullups and squats. She avoided lifting heavy weights to stay agile and flexible.

Bodyweight strength training is an excellent place to start your fitness journey, whether you want to lose weight, get stronger or become a lean, mean killing machine like Arya Stark.

This Arya Stark-inspired “Game Of Thrones” workout is designed for the beginners. Once you get comfortable with this workout routine, you can either switch to a Kinobody lifting program like the Goddess Toning Program or move up the ranks in the eight-level Bodyweight Mastery Program.

Key Characteristics of Maisie Williams’ Physique

Maisie Williams is 5 foot 1 inch tall and weighs around 110 pounds. The 22-year-old actress has a petite frame, but she has a lean, muscular body. Williams has a background in dancing and gymnastics, which requires flexibility, agility and strength.

Despite being tiny, Williams has broad shoulders, a V-shaped torso, strong glutes and athletic legs. She’s not jacked, but she’s definitely fit and lean.

Maisie Williams’ “Game Of Thrones” Workout Routine

Maisie Williams has been training as a dancer and gymnast since she was a little girl. She had to learn sword fighting for her role in “Game Of Thrones,” along with horseback riding. She also spent a lot of time on stunt training.

Williams’ strength training routine consists of bodyweight exercises. Most beginners can’t handle the volume and intensity of the British actress’s current training. However, we all begin somewhere, and this is a terrific place to start.

This is a basic bodyweight training schedule. When you do the “Game Of Thrones” workout, you’ll build a solid foundation for calisthenics training. Feel free the modify the exercises based on your current level.

If you find this workout too easy, the Bodyweight Mastery Program has eight levels, each one advancing from the previous level. If you’re not sure how strong you are, here are the strength standards used in the program:

Chinup Strength Standards

  • Decent: 15 pullups
  • Good: 10 side-to-side pullups (5 per side)
  • Great: 5 towel-assisted one-arm chinups (minimal use of towel)
  • Master: 2 one-arm chinups (each arm)

Pushup Strength Standards

  • Decent: 10 feet-elevated side-to-side pushups
  • Good: 10 feet-elevated assisted one-arm pushups
  • Great: 10 one-arm pushups
  • Master: 10 feet-elevated one-arm pushups

Handstand Pushups

  • Decent: 10 full-range feet-elevated pike pushups
  • Good: 5 full-range handstand pushups against a wall
  • Great: 10 full-range handstand pushups against a wall
  • Master: 15 full-range handstand pushups against a wall

Muscle-Up Strength Standards

  • Decent: 5 pullups to chest level
  • Good: 5 muscle-ups
  • Great: 10 muscle-ups
  • Master: 10 close-grip muscle-ups

Pistol Squats

  • Decent: 5 pistol squats onto a low box
  • Good: 5 pistol squats
  • Great: 5 speed pistol squats
  • Master: 5 jumping pistol squats

Leg Raises

  • Decent: 10 hanging leg raises to 90 degrees
  • Good: 10 hanging leg raises into a V (past 90 degrees)
  • Great: 5 front lever pulls (with one knee tucked)
  • Master: 5 front lever pulls

If you’re consistent with the program, it will take a beginner from six months to a year to progress through all eight levels and reach the master level. (Which, as you can see, involves a lot of cool movements.)

Training Schedule

The “Game Of Thrones” workout is a bodyweight strength training program, three days a week, alternating between two full-body workouts. Challenge yourself in each exercise and rest two to three minutes between sets. You should be able to finish your workout in 40-45 minutes.

Workout A

  • Hands-on-Bench Pushups: 3 sets x 5-15 reps
  • Bench Dips: 3 sets x 10-15 reps
  • Step-ups: 3 sets x 6-10 reps per leg
  • Bodyweight Rows: 3 sets x 6-10 reps
  • Hip Bridge Hold: 2 sets x 20 seconds
  • Planks: 2 sets x 30 seconds

Workout B

  • Negative Chinups (go down as slow as possible): 6 sets x 5-10 reps
  • Pike Pushups: 3 sets x 6-10 reps
  • Pistol Box Squats: 3 sets x 6 reps
  • Lying Leg Raises: 3 sets x 10-20 reps
  • Hip Bridge Hold: 2 sets x 20 seconds
  • Planks: 2 sets x 30 seconds

“Game Of Thrones” Workout Notes

Progressive Overload

Progressive overload is a fundamental principle of building strength. When training with weights, you start with a lighter weight and increase the weight as you get stronger. Since you can’t remove weight from your body, starting light is a little more complicated in bodyweight training.

Instead of adding or removing weight, you will modify the exercise or use assistance to reach the prescribed rep range in each exercise. You can use a bench or resistance bands to take the weight off your body, so to speak. As you reach the upper end of the rep range, wean off of the assistance and use your full bodyweight. Then simply go from the bottom end of the rep range to the top, gaining strength and muscle along the way.

How to Get Your First Pullup

Pullups can be challenging for a beginner. Don’t make a mistake by writing off the pullup because “you can’t do it.” Everyone can do it if they use the progressive overload principle.

The first step is negative pullups. Instead of pulling yourself up the bar, resist against gravity. Get to the top portion of the pullup by jumping up or using a step stool. As gravity pulls you down, resist. Your goal is to come down from the top to a hanging position slowly, in a controlled manner.

Time yourself; every week, try to last longer on the bar. Your goal is to double your time on the bar. Once you get there, you can move on to assisted pullups with a resistance band. Eventually, you’ll be able to perform regular pullups.

Once you reach the “decent” level of the bodyweight strength standards, you can progress toward the eight levels of the Bodyweight Mastery Program. People on level eight of this program are performing one-arm pushups and one-arm pullups!

“Game Of Thrones” Nutrition

If you want to get in shape and look like Arya Stark, you also have to follow a smart nutrition plan. Whether you want to lose fat or gain muscle, you have to watch your calorie balance and macronutrient ratios. The Bodyweight Mastery nutrition guide includes a fat loss protocol and a lean bulk protocol that can be customized to fit your individual needs.

Supplements for the “Game Of Thrones” Workout

Before you fill your pantry with supplements, you should know that most supplements on the market are useless and not worth the money. Nutrition and training are the most important parts to achieve the body of your dreams. However, there are a few supplements that can help the process by improving your performance and provide nutrients for a speedy recovery from your workouts.

One of the most popular supplements is a pre-workout supplement. However, most pre-workout supplements are full of stimulants and cheap, useless ingredients. Some stimulants give the illusion of pre-workout “kicking in,” but in reality it’s just an annoying feeling with no real use in the gym. (Not to mention the crash that happens at the end.)

Kino Octane has only a few scientifically proven ingredients at clinically effective doses to give you clean, sustainable energy without jitters or the post-workout crash.

If you’re unsure about which program is right for you, take the physique quiz today to find out the best program for your goals. You can also take a look at other celebrity workouts and free tips to achieve the body you have always dreamed of.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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