The action-packed thriller The Northman was launched on April 22 of this 12 months. The movie stars Alexander Skarsgård, who has an extremely muscular, godlike physique. Within the movie, Skarsgård takes on the character of Amleth, a Viking prince who embarks on a journey fueled with revenge after his father is murdered. Standing at 6’4, Skarsgård labored out onerous with private coach and nutritionist Magnus Lygdbäck to prep for the warrior function, which yielded jaw-dropping outcomes. We’ve got all of the secrets and techniques to Alexander Skarsgård’s exercise routine for The Northman, so learn on to be taught extra. And subsequent, be sure you try The 6 Finest Workouts for Robust and Toned Arms in 2022, Coach Says.
Understanding onerous for film roles isn’t new to the 45-year-old Swedish actor, as he’s performed our favourite man of the jungle in The Legend of Tarzan. He additionally performed the function of Nicole Kidman’s (Celeste’s) husband Perry in HBO’s Large Little Lies and has adorned the duvet of a number of magazines, together with Muscle & Health.
The truth is, Lygdbäck beforehand revealed to Muscle & Health that coaching for Skarsgård’s Tarzan function in 2016 was fairly intense. “We went actually onerous however nonetheless stored it to an hour, and we by no means did two classes a day throughout [the] bulking part. He did six or seven days per week, and after we wanted a time without work, we’d take a time without work. However after we took these days off, it was as a result of I made him relaxation. He wished to go every single day,” Lygdbäck says. Alexander Skarsgård additionally adopted a high-calorie weight loss plan, consuming round 7,000 energy day by day. Skarsgård reveals he was all the time consuming, and he all the time felt full.
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For each Tarzan and Northman roles, the actor labored out with Lygdbäck. Lygdbäck reveals to Males’s Well being, “Being Swedish, I do know the historical past of Vikings,” including, “I knew this was going to be an vital film as a result of it’s an genuine Viking film—you may argue it’s the primary genuine Viking film. And I do know Alex [has] been engaged on this undertaking for a very long time, and I simply waited to get the decision [to work together on the film]. I used to be actually, actually excited after I did.”
How did Skarsgård prepare for The Northman? Properly, Lygbäck began with the fundamentals, explaining to Males’s Well being, “It’s all the time about constructing a personality … His non secular animals on this film [are] a wolf and a bear. He’s a wolf-bear. So we wanted him to maneuver and be agile like a wolf, and we’d like him to appear like a bear.”
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The aim, based on Skarsgård’s coach, was to construct the actor’s muscle tissue and make him “thicker” to what he refers to as “imposing.” Along with having his physique look the half, Skarsgård needed to prepare for strikes his character would do within the movie. For instance, Lygbäck would plan power coaching exercises based mostly on the precise strikes Amleth must make. “There’s no CGI, there [are] no totally different angles, the place you may minimize from one angle to a different to save lots of the look of a motion. It’s very pure, and all of it wants to attach,” Lygbäck tells Males’s Well being.
As for the Northman exercises? As a result of they have been coaching amidst the COVID-19 shutdown, the pair constructed their very own exercise house in Skarsgård’s storage as a way to carry out strengthening workout routines for the actor’s core, hips, and shoulders. They improvised with battle ropes, landmines, and extra inventive tweaks that changed heavy weights and machines. See a pattern of the exercises Skarsgård did under, and you’ll attempt to replicate to construct your individual Viking bod.
- EZ Bar Biceps Curl (3-4 units, 10-12 reps)
- Battle Ropes (waves, slams, and side-to-side; 3-6 units, 30 seconds-2 minutes)
- Kettlebell Halo (3-4 units, 10-16 reps)
- Kettlebell Bulgarian Cut up Squat (3-4 units, 8-10 reps)
- Landmine Rotation (3-4 units, 10-20 reps for both sides)