Reach Goddess Status With Brie Larson’s ‘Captain Marvel’ Workout

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Brie Larson Kino Workout

Captain Marvel hit the theaters in March 2019 and it immediately topped the box office. In this movie, Brie Larson plays Carol Danvers — a.k.a Captain Marvel — and all fans, both men and women, are marveling at the physique of the 29-year-old actress.

In the Marvel universe, Carol Danvers is an Air Force pilot whose DNA is fused with an alien following a crash, giving her superpowers. Larson trained for nine months to achieve Danvers’s goddess physique depicted in the comic books.

Larson hired celebrity personal trainer Jason Walsh to get in shape for her role. Walsh has revealed the secrets of Larson’s training for both “Captain Marvel” and “Avengers: Endgame.

Larson’s Captain Marvel workout routine is different from how most women train in order to get in shape. You may think doing hours of cardio or group studio classes is what you need to look great. However, Larson focused on strength training with weights to look like Carol Danvers.

The Captain Marvel Physique

The comic book superhero Carol Danvers has muscular shoulders, a small waist, strong glutes and athletic legs. This physique is a classic example of the body type the Kinobody Goddess Toning Program helps thousands of women achieve.

In order to look like Captain Marvel, you need to follow a strength training program that focuses on both your upper and lower body.

Key Characteristics of Brie Larson’s Physique

Brie Larson is 5-foot-7, and she weighs around 130 pounds. In “Captain Marvel” and “Avengers: Endgame,” Larson seems to be around 17-18 percent body fat.

Larson has achieved a toned physique without looking overly muscular or big. She has broad shoulders, a muscular back, round hips and slim legs. Therefore, the Captain Marvel workout focuses on strengthening the upper body while also shaping the lower body.

Brie Larson’s “Captain Marvel” Workout Routine

Both Larson and her trainer Walsh shared videos from her workouts. The actress also mentioned in an interview that she was doing 215-pound deadlifts and 400-pound hip thrusts.

According to Walsh, when she started her training Larson was not able to do proper pushups and pullups. The trainer used progressive overload to build up Larson’s upper body strength to a point where she was able to do weighted pushups and pullups.

In order to build her lower body, Larson performed lunges, squats and hip thrusts. She performed pushups, pullups and shoulder presses to strengthen her upper body. Overall, Larson’s workout routine was similar to a combination of the Kinobody Goddess Toning Program and the Kinobooty Program.

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275lbs —> @whatsgabycookin 🍪

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Training Schedule

The Captain Marvel workout routine is a strength training program, three days per week, that combines weightlifting and bodyweight exercises. Each workout will last around 40-45 minutes, which is all you need to achieve the Kinobody Goddess physique.

Monday: Legs, Shoulders and Abs

  • Hip Thrust Activation: 3 sets x 10-15 reps (rest two minutes between sets)
  • Sumo Deadlifts: 3 sets x 4-6 reps (rest two minutes between sets)
  • Dumbbell Forward Lunges: 3 sets x 6-8 reps (rest two minutes between sets)
  • Seated Dumbbell Shoulder Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Lateral Raises: 4 sets x 12, 10, 8, 6 reps + 1 set x 12-15 reps at a lower weight (rest 30-60 seconds between sets)

Wednesday: Chest and Back

  • Incline Dumbbell Bench Press: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pullups: 3 sets x 6-10 reps (rest two minutes between sets)
  • Pushups: 3 sets x 10-15 reps (rest two minutes between sets)
  • Cable Rows: 3 sets x 8-12 reps (rest two minutes between sets)
  • Bent-Over Flyes: 4 sets x 12, 10, 8, 6 reps + 1 set x 12-15 reps at a lower weight (rest 30-60 seconds between sets)

Friday: Legs and Arms

  • Goblet Box Squats: 3 sets x 6-8 reps (rest two minutes between sets)
  • Step-Ups: 3 sets x 6-10 reps (rest two minutes between sets)
  • Alternating Dumbbell Curls: 3 sets x 6-10 reps (rest two minutes between sets)
  • Cable Rope Triceps Pushdowns: 3 sets x 8-12 reps (rest two minutes between sets)

Captain Marvel Workout Notes

Warm Up

Start each workout with a few minutes of warming up. Perform two warm-up sets of the upper body and the lower body exercises at the beginning of your workout. The first warm-up set should be five reps with 60 percent of your working weight, and the second warm-up set should be five reps with 80 percent of your working weight.

Progressive Overload

Progressive overload is a fundamental part of the Kinobody Goddess Toning Program. For each exercise, start with a weight that will allow you to reach at least the bottom of the given rep range. As you get stronger, you’ll be able to reach the top of the rep ranges for all three sets. Once you reach this point, add five pounds next time you do the same exercise.

On bodyweight workouts such as pushups and pullups, you can start with assistance if you’re unable to reach the target rep ranges. You can start with bench pushups, progress to straight pushups and eventually weighted pushups. If you’re unable to do a regular pullup, you can start with assisted pullups with a resistance band or use an assisted pull-up machine. Each week, you’ll lower the assistance to progress toward regular pullups and eventually weighted pullups. (You can use the Kinobelt to add weight to your pullups.)

Following this Captain Marvel workout is going to help you get stronger each week. However, without the proper nutrition plan, achieving the Captain Marvel physique is not realistic. Ignoring your nutrition or following a crash diet will hamper your results. The Kinobody Goddess Toning Program includes a nutrition guide that teaches you how to eat to lose fat and get stronger at the same time. The Goddess Cutting Plan is designed to help you lose one pound of fat per week.

Supplements for the “Captain Marvel” Workout

Supplements are not required to achieve the goddess physique, as long as you follow the workout and nutrition plans. However, certain supplements can speed up your results.

In order to increase your workout performance, consider using a high-quality pre-workout supplement. Kino Octane is the best all-natural pre-workout on the market. Unlike cheap pre-workouts, Kino Octane delivers clean, sustainable energy. You’ll get through your workouts with high energy and laser focus, without 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.

Best of luck on becoming your own version of Captain Marvel! 

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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