As Katniss Everdeen in The Hunger Games franchise, actress Jennifer Lawrence is a fearless warrior and has the body to prove it.
As the Oscar winner prepares for The Hunger Games: Mockingjay, her trainer spoke to Teen Vogue to share some training tips.
Dr. Joe Horrigan worked with Jennifer Lawrence on the previous Hunger Games movies; shaping up the actress with “sprints, stationary bike rides, archery lessons, and rock and tree climbing.” He has also prepared stars for roles in Charlie’s Angels: Full Throttle, Spiderman 2, and The Lovely Bones.
His first step? Cardio.
Dr. Horrigan said any kind of cardio counts, from running and cycling to aerobics and hiking. He told Teen Vogue that jumping rope was Jennifer’s preferred form of cardio.
Warm up for five to ten minutes, before hitting your stride with high intensity cardio.
Next, move on to strength training.
Jennifer Lawrence did intense strength training to shape up for her role in the Hunger Games. Dr. Horrigan recommends starting with a high intensity circuit; performing an exercise for 30 seconds at a time, before moving to the next activity.
“Bodyweight squats, push-ups and sit-ups all performed in a circuit,” Dr. Horrigan told Teen Vogue. “If you can do any of these exercises for 20 minutes at high intensity, you will see results.”
Step three, stretch out with yoga.
Having an off day is no excuse to be sedentary. Dr. Horrigan said that Jennifer liked to have yoga sessions once or twice a week to stay flexible.
“We did a very low intensity workout with very low volume to let her body recover,” said Dr. Horrigan.
J-Law’s typical yoga practiced a series of standing poses, including reverse warrior, chair pose, and tree pose.
Consistency is key.
Dr. Horrigan said his plan could work for anyone, but only if they stay dedicated! Alternate between cardio, strength training, and yoga to keep from getting bored.
If your motivation is starting to flag, stay inspired by Jennifer’s work(out) ethic.
“Jennifer was an utmost professional,” Dr. Horrigan said. “She never missed a workout… [and] she did everything that was asked of her and she usually did so with a smile.”
Unfortunately for Jennifer Lawrence fans, the actress’ smile is absent from the newest Mockingjay trailer. Released this week, the short trailer features actors Josh Hutcherson, Jena Malone, and Donald Sutherland. As the Daily Mail explains, it imitates a broadcast in the Hunger Games‘ fictional country, Panem.
Look for Jennifer Lawrence in The Hunger Games: Mockingjay- Part I on November 13, 2014.
[Image source: Instagram]