Get To Know Henry Cavill’s ‘Witcher’ Workout

Henry Cavill is one of those Hollywood Celebrities who’s known for his fitness levels. Be it playing Superman in the “Man Of Steel” or playing the antagonist in Mission Impossible: Fallout. Henry Cavill has been in some serious shape for quite some time, likely due to the kind of projects that he’s been getting.

Now, it might be hard to believe but Henry was told that he’s not fit enough to play James Bond by Martin Campbell, the director of Casino Royale. “I remember the director [of Casino Royale], Martin Campbell, saying, ‘Looking a little chubby there, Henry,'” the actor told Men’s Health UK. “I didn’t know how to train or diet. And I’m glad Martin said something, because I respond well to truth. It helps me get better.”

It’s likely to assume that for someone like Henry Cavill, playing Geralt of Rivia in the Witcher must come naturally to him and I would believe it to be true but the actor stepped his fitness game up a notch to look the part in the Netflix Series.

Henry Cavill Started His Day With Fasted Cardio (Even At 3:00 AM!)

Every morning, Henry Cavill started his day with fasted cardio. His fasted cardio was performed for 20 minutes at a heart rate of 125 to 135 beats per minute.

Fasted cardio refers to a cardiovascular workout that you do on an empty stomach. For example, after waking up in the morning and going for a run at moderate pace for about 15-20 minutes. It helps burn your calories and if you’re someone who’s into intermittent fasting, it might just help extend your fasting window for sometime.

“It’s some of the best, or most enjoyable cardio I’ve done,” he told Men’s Health UK, revealing that he starts his day with an empty-stomach workout. “It’s only 20 minutes, so it’s not massively exhausting. It’s not like doing HIIT [high intensity interval training] which, psychologically, can be quite grueling. My heart rate’s at 125-135bpm, so it has a really good effect on fat-loss

Exercises Henry Cavill Incorporated In His Weight Lifting Routine

Dave Rienzi, Dwayne Johnson’s strength and conditioning coach, who trained Henry Cavill for the Witcher featured in a Men’s Health video explaining the exercises they incorporated in his routine to get jacked for the roll.

Dave Rienzi and Henry Cavill highlighted the importance of training the posterior chain which was crucial for Henry in order to perform the kinds of stunts he did in the Witcher. The duo went onto explaining the different sets of movements they in order to strength the shoulders, biceps and core along with the entire posterior chain.

Dave also highlighted that these are certain sets of exercises that they incorporate depending on what body part they’re training for the day and these exercises are not meant to performed all at once as a single workout.

1> Romanian Deadlift – 3 sets of 10 reps with 4 second negative and 2 second pause

2> Hyperextension on Glute Hams Machine – 3 sets of 10 reps2 second hold at the top

3> Oblique Static Hold – 3 sets of 30 second holds per side

4> 3-Way Shoulder Raise – 3 sets of 15 reps from each position

5> Half-Iso Alternating Dumbbell Curl – 3 sets of 10 reps per arm

Going The Extra Mile

Fitness models and actors use this technique where they dehydrate themselves systematically over a period of time in order to look absolutely ripped in a shirtless shot.

“It makes your skin really thin, so it sits on the muscles,” he explained during an appearance on The Graham Norton Show. “On the first day you’ll have a liter and a half, and the second day half a liter, and then the third day no water, and then you’ll shoot the fourth.” He further added that he felt like the most miserable person on the planet and it gets to a point where you can literally smell water nearby.

The Takeaway

The only thing I would like you guys to takeaway is inspiration from the actor and try to inculcate the dedication, discipline and handwork in your life as well. His workout regime and diet plan is not for you because you don’t know the complete details of what all he does and having less information and acting on it might not be the ideal way to go about it.

“The most important thing to remember is that you are you,” Henry says. “Everyone has a different genetic makeup, everyone is at a different stage of fitness or training or even has a different amount of calories going in. So you do you, and just make sure that every workout is as hard as you can do it.”

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[…] recently published a post on Henry Cavill’s Workout Plan for The Witcher where I talked about how he incorporated Fasted Cardio in his routine as a part of the […]

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