Courtesy of trainer Bobby Strom, here are four of Scarlett’s go-to strength moves that you can do anywhere—no gear required. Carry out the moves one after another, rest for 60 seconds, then repeat the circuit. Complete it as many times as you can manage taking 60 secs rest in between...
Amazing Spider-Man Andrew Garfield didn’t have a problem leaning out for his role, but he did have to bulk up and gain strength. His workout was a combination of Pilates, plyometrics, and weight training to get in top shape for what’s sure to be an action-packed movie.
Even as we speak, A Good Day To Die Hard’s Jai Courtney is practicing how to travel through time. It’s all in service of the news that, after a series of auditions and screen tests, he’s seen off several competitors to score the role of Kyle Reese in the new Terminator film, Genesis.
Courtney joins Emilia Clark (Sarah Connor) and Jason Clarke (John Connor) in the reboot of the James Cameron classic, which Thor: The Dark World man Alan Taylor is overseeing.
The actual plot of this one is still being kept quiet, though given the presence of the Connors and Reese, we can expect Patrick Lussier and Laeta Kalogridis’ script to draw heavily on the original, which, should anyone need to be told, sees a killer cyborg sent back in time to kill Sarah, who will go on to give birth to John, the leader of the human resistance in a future where the machines have risen up and begun the extermination of the human race. Reese is sent back to protect her and ends up fathering John himself. Yes, every time you swear at a Blue Screen Of Death for ruining that spread sheet you were working on, they’re listening.
After tumbling through the netherspace of development for a few years, pinging between being a straight sequel and something of a re-working as it stands now, the Terminator series seems set to return to our screens, with Arnold Schwarzenegger reportedly on board and a release date currently set for June 26, 2015.
True Blood and Sabotage star Joe Manganiello is no Average Joe – just give his gym regime a go and see for yourself
True Muscle
1. Abs circuit
After a gentle warm-up on a cardio machine, complete one round of this abs circuit. Do not rest between exercises. It will hurt, but you’ll be done in only a few minutes.
A. Barrel roll x 15 each side
Stand with your hands on your hips, feet shoulder-width apart. Pivot at the waist, rolling your upper body down and round and back up to the start position. Then repeat on the other side.
B. Lateral scissor x 15 each side
Lie on a mat. Tighten your core to push the small of your back into the floor and raise your heels about a foot off the ground. Push your legs out in a V-shape, then cross them in a scissors movement, with the right leg above the left. Then reverse.
C. Alternating crunch x 25 each side
Lie on a mat with your knees bent and heels resting on a bench. Push the small of your back into the floor, hands by your ears and shoulders off the mat. Tighten your abs to pull your right elbow towards your left knee. Repeat on the other side.
D. Raised feet crunch x 15 reps
Start with your feet raised on a bench (as before). Draw your head up towards knees and lower to the start position. Focus on form rather than speed: you should really feel the strain in your upper abs.
2. 7x7 10min superset
Set the timer on your watch to 10min. This is your time limit to complete the following superset. Take as much or little rest as you like between sets – but you must aim to finish within the 10min. Perform 7 reps of exercise A, followed by 7 reps of exercise B. Repeat 7 times.
A: Clean and press x 7
Load up a barbell and stand in front of it, with your feet shoulder-width apart. Squat down and hold it with a wide, overhand grip. Drive upwards, pulling the bar vertically up towards your chest. Drop your hands underneath it so that you are holding it below your chin, then drive it up with your arms so you are holding it above your head, arms straight. Return to start position.
B: Hammer pull-up x 7
Stand below a chin-up bar. Hold it with your palms facing away from you. Keeping your core tight, pull hard until your chest is level with the bar, then return to the start position. If you can’t complete 7 pull-ups, use a lat pull-down machine, or an assisted chin-up machine. Either way, you should be close to failure at 7 reps.
3. Isolation supersets
Take a 5min breather after the 7x7 superset to peel yourself off the floor. Perform the following isolation supersets with no rest between moves, but 1min rest between each set.
1. TRI-SET x 4 SETS
A. Two-handed seated row x 12
Sit on a seated-row machine. Hold the handle in both hands. Keep your back straight, squeeze with your shoulder blades and pull the handle in to the centre of your chest. Then return to the start position.
B. Skull-crusher x 12
Lie on a bench holding a loaded EZ-bar (or a barbell) above your chest, with your arms straight and palms facing your feet. Bend your elbows to lower the bar until it is an inch from your forehead. Then use your triceps to pull it back up to the start position.
C. EZ-bar bench press x 12
Lie on a bench holding a loaded EZ-bar against your chest, with your hands as close together as possible. Now push it vertically upwards, concentrating on using your triceps and the centre of your chest to press it. Then return to the start.
1. SUPERSET x 4 SETS
A. Narrow-grip lat pull-down x 12
Sit on the lat pull-down machine with a handle that allows you to hold your hands no more than 12 inches apart, palms facing forwards. Pull down hard until the handle touches your solar plexus. Then return to the start position.
B. Triceps bench-dip x 20
Line up two parallel benches with about a metre between them. Put your heels together on one bench, and lever yourself upwards on the other, with both hands behind you, palms facing backwards. Keep your back straight and your knees bent, then bend your elbows to lower yourself until your backside is almost (but not quite) touching the floor. Too easy? Put a weight plate on your lap.
B. Triceps bench-dip x 20
Line up two parallel benches with about a metre between them. Put your heels together on one bench, and lever yourself upwards on the other, with both hands behind you, palms facing backwards. Keep your back straight and your knees bent, then bend your elbows to lower yourself until your backside is almost (but not quite) touching the floor. Too easy? Put a weight plate on your lap.
B. Triceps bench-dip x 20
Line up two parallel benches with about a metre between them. Put your heels together on one bench, and lever yourself upwards on the other, with both hands behind you, palms facing backwards. Keep your back straight and your knees bent, then bend your elbows to lower yourself until your backside is almost (but not quite) touching the floor. Too easy? Put a weight plate on your lap.
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