Alex Høgh Andersen, widely recognized for his portrayal of Ivar the Boneless in the hit TV series Vikings, not only captivated audiences with his intense acting but also with his impressive physical transformation. To embody the fierce and formidable character of Ivar, Andersen dedicated himself to a rigorous workout routine that sculpted his physique into a lean, muscular, and battle-ready form. This article delves into the details of Andersen’s workout regimen, focusing on how he achieved his impressive upper body, the specific exercises he performed, and the overall philosophy behind his training approach.
The Philosophy Behind Andersen’s Workout Routine
Andersen’s workout routine was designed to build a strong, lean physique without adding excessive bulk. For a character like Ivar, agility and endurance were just as important as strength. Andersen needed to look powerful and capable on screen, but he also had to perform physically demanding stunts, some of which involved crawling or moving in unconventional ways due to Ivar’s disability. Therefore, his training emphasized functional strength, endurance, and agility over sheer muscle mass.
One of the core principles of Andersen’s training was consistency. This commitment was crucial in maintaining the physique required for his role throughout the filming of the series.
High-Intensity Boxing Workouts for Endurance
Cardiovascular fitness was a key component of Andersen’s routine, and he found boxing to be the perfect fit for his needs. Boxing workouts are known for their high-intensity nature, combining cardio and strength training to burn fat, build endurance, and improve overall fitness. Andersen incorporated boxing-style drills and combinations into his routine at least three times a week. These sessions were not just about building physical endurance; they also helped him stay mentally sharp, which was essential for performing complex fight scenes on set.
Boxing workouts typically include a mix of shadowboxing, heavy bag work, speed bag drills, and footwork exercises, all designed to elevate the heart rate and engage multiple muscle groups simultaneously. For Andersen, he pushed his cardiovascular system to its limits and ensuring that he could keep up with the intense physical demands of his role.
Upper Body Focus: Strengthening the Chest, Arms, and Back
While Andersen didn’t spend excessive time in the gym, he dedicated at least one day a week to upper body training. His goal was to develop a strong, defined chest, arms, and back without becoming overly bulky, which would not align with the aesthetic of a lean, agile Viking warrior. To achieve this, he followed a specific weight training routine focused on high repetitions with moderate weights, allowing him to build muscle endurance and definition rather than just size.
Key Exercises in Andersen’s Upper Body Routine
1. Incline Bench Press
Equipment needed: Barbell
Sets/Reps: 3 sets of 15 / 12 / 10 reps
Rest: 60-90 seconds between sets
The incline bench press was a staple in Andersen’s routine, targeting the upper chest and shoulders. This exercise not only builds muscle mass in the chest but also improves overall upper body strength, essential for the physical demands of his role.
2. Dumbbell Flyes
Equipment needed: Dumbbells
Sets/Reps: 3 sets of 15 / 12 / 10 reps
Rest: 60-90 seconds between sets
Dumbbell flyes are an excellent exercise for isolating the chest muscles and improving the width and definition of the chest. Andersen incorporated this exercise to enhance the shape and muscularity of his upper body, ensuring that he looked impressive on camera.
3. Pullover/Triceps Extension
Equipment needed: Barbell
Sets/Reps: 3 sets of 15 / 12 / 10 reps
Rest: 60-90 seconds between sets
This compound movement was particularly important for Andersen because it mimicked the motion he performed when crawling, a key aspect of his character’s movement on Vikings. The pullover targets the chest and lats, while the triceps extension engages the arms, making it a highly functional exercise for his role.
4. Cable Crossover
Equipment needed: Cable Machine
Sets/Reps: 3 sets of 15 / 12 / 10 reps
Rest: 60-90 seconds between sets
Cable crossovers are great for working the entire chest, particularly the inner pectoral muscles. This exercise helped Andersen achieve a more defined chest, contributing to the lean, muscular look required for his character.
5. Dips
Equipment needed: Dip Station
Sets/Reps: 3 sets of 10 / 8 / 6 reps
Rest: 60-90 seconds between sets
Dips are a compound exercise that targets the triceps, chest, and shoulders. They are a classic bodyweight movement that Andersen used to build upper body strength and endurance.
6. Poundstone Curl
Equipment needed: Barbell
Sets/Reps: 3 sets of 7 (0-90 degrees), 7 (90-180 degrees), 7 (full range of motion)
Rest: 60-90 seconds between sets
The Poundstone Curl is a bicep curl variation that focuses on different ranges of motion, helping to maximize muscle engagement and growth. This exercise was critical for Andersen to develop his arms, ensuring they were both strong and aesthetically pleasing.
7. Triceps Pushdown
Equipment needed: Elastic Band
Sets/Reps: 3 sets of 15 / 12 / 10 reps
Rest: 60-90 seconds between sets
To finish off his upper body workout, Andersen included triceps pushdowns using an elastic band. This exercise is effective for isolating the triceps and building muscle endurance, contributing to the overall strength and definition of his arms.
Core Finisher Circuit
In addition to his upper body training, Andersen also focused on core strength, which is vital for overall stability and power. After completing his chest, arms, and back workout, he would move on to a core finisher circuit designed to challenge his abdominal muscles and improve his core endurance. This circuit was performed in three rounds, with each round getting progressively shorter.
Core Exercises
1. Lying Elbow-to-Knee Crunch
Sets/Reps: 30 sec. / 20 sec. / 15 sec. (each side)
Rest: No rest between exercises
This exercise targets the obliques and lower abs, helping to build a strong, defined core. It also improves rotational strength, which is important for the dynamic movements required in action scenes.
2. Bicycle Crunch
Sets/Reps: 30 sec. / 20 sec. / to failure
Rest: 30 seconds between rounds
Bicycle crunches are a great way to engage the entire core, particularly the rectus abdominis and obliques. This exercise helps to improve core stability and endurance, essential for maintaining balance and control during fight scenes and stunts.
Alex Høgh Andersen’s workout routine for his role in Vikings was a carefully crafted regimen designed to build a lean, strong, and functional physique. By combining high-intensity boxing workouts with targeted upper body weight training and a core finisher circuit, Andersen was able to achieve the powerful, yet agile look required for his character, Ivar the Boneless. His dedication to his training, even with a demanding filming schedule, is a testament to his commitment to bringing his character to life on screen. This workout routine not only prepared Andersen physically but also mentally, ensuring he was ready to tackle the challenges of portraying one of the most iconic characters in Vikings.
