Playing the fierce and formidable Lagertha on the hit TV show Vikings demanded more than just acting prowess from Katheryn Winnick; it required intense physical preparation. To embody the legendary shieldmaiden, Winnick followed a rigorous workout regimen and adhered to a disciplined diet plan that not only transformed her physique but also enhanced her strength, endurance, and agility. Here’s an in-depth look at how she achieved her battle-ready form.
Winnick’s Approach to Fitness
Katheryn Winnick’s approach to fitness is holistic and intense, reflecting her belief in the importance of maintaining both mental and physical health. Winnick incorporates a diverse range of exercises into her routine, from weight training and boxing to outdoor activities like hiking and kayaking. Her regimen isn’t just about looking the part; it’s about embodying the strength and resilience of a warrior.
She has been quoted saying, “I feel exercise is incredibly important for both the mind and body. It is important for me to stay consistent with my exercise, especially with such long hours and multiple locations.” This consistency is key, particularly when filming on set for long hours or moving between different filming locations. Winnick’s workout routine, as detailed below, is designed to build the physical and mental endurance necessary to sustain such a demanding schedule.
Day One: Squats and Core
Winnick starts her week with a workout focused on building lower body strength and core stability. This session is foundational for her, as strong legs and core muscles are essential for performing many of the physically demanding stunts required of her character.
- Warm-Up: 800-meter jog
- Back Squats: 5 sets of 10 reps
- Straight Leg Deadlift: 3 sets of 10 reps
- Weighted Step-Ups: 3 sets of 20 reps
- Hanging Knee Raises: 3 sets of 10 reps
- Leg Press: 3 sets of 10 reps
- Hamstring Curls: 3 sets of 10 reps
The workout concludes with a core circuit that challenges her abdominal muscles:
Ab Circuit (3 Sets):
- 25 Crunches
- 25 Leg Raises
- 25 Flutter Kicks
- 30-Second Plank Hold
This combination of exercises builds strength and endurance in the legs and core, crucial for the battle scenes where Winnick needed to be agile and explosive.
Day Two: Activity Day
Katheryn Winnick understands that fitness is not just about lifting weights but also about being active and engaged in dynamic movements. On her second day, she engages in activities that keep her body in motion, which is essential for maintaining her stamina and cardiovascular health.
Winnick enjoys outdoor activities that challenge her body in different ways. Her favourites include:
Hiking: This not only builds leg strength and endurance but also serves as a mental refreshment.
Jogging: A great way to maintain cardiovascular health and endurance.
Horseback Riding: This activity improves balance and coordination, which is essential for her action scenes.
Kayaking: An excellent upper body workout that also builds core stability.
These activities keep her routine exciting and help maintain her overall fitness, ensuring that she’s always prepared for the physical demands of her role.
Day Three: Deadlift and Core
Midweek, Winnick shifts her focus to a workout that enhances her back strength and core stability. The exercises in this session are critical for maintaining a strong posture and preventing injuries during the physically taxing scenes.
- Warm-Up: 800-meter jog
- Deadlift: 5 sets of 10 reps
- Cable Rows: 3 sets of 10 reps
- Push-Ups: 3 sets of 20 reps
- Pull Downs (Wide or Close Grip): 3 sets of 10 reps
- Plank Holds: 3 sets of 60-second holds
- Dumbbell Rows: 3 sets of 10 reps
The workout is again complemented with a core circuit:
Ab Circuit (3 Sets):
- 25 Crunches
- 25 Leg Raises
- 25 Flutter Kicks
- 15-Second Reverse Superman Hold
This workout is essential for building the upper body strength and core stability required for wielding heavy swords and shields on set.
Day Four: Activity Day
Similar to Day Two, Winnick dedicates this day to engaging in outdoor activities that not only keep her fit but also bring variety to her training routine. By mixing different forms of exercise, she ensures that her body remains versatile and prepared for any physical challenge that her role might throw at her.
Activities such as boxing are also a key component of her regimen. Boxing is a full-body workout that enhances her reflexes, coordination, and cardiovascular endurance. It’s not just about throwing punches; it’s about building mental resilience and focus, qualities that are indispensable for her role as Lagertha.
Day Five: Upper Body and Core
As the week progresses, Winnick intensifies her focus on upper body strength. This is crucial for handling the heavy armor and weaponry required on set.
- Warm-Up: 800-meter jog
- Military Press: 3 sets of 10 reps
- Dips: 3 sets of 10 reps
- Chest Press: 3 sets of 10 reps
- Arnold Press: 3 sets of 10 reps
- Tricep Overhead Extension: 3 sets of 10 reps
- Burpees: 3 sets of 10 reps
The workout concludes with another core circuit:
Ab Circuit (3 Sets):
- 25 Crunches
- 25 Leg Raises
- 25 Flutter Kicks
- 30-Second Plank Hold
This workout not only strengthens her upper body but also conditions her core, which is crucial for maintaining balance and power during the fight scenes.
Day Six: Activity Day
On her final day of the week, Winnick engages in another round of outdoor activities. This not only helps her to unwind and reset but also ensures that she maintains a high level of overall fitness. These activities, combined with her strength training, prepare her body for the physical demands of her role.
Winnick’s Diet Plan: Fuelling the Shieldmaiden
To support her intense workout regimen, Katheryn Winnick follows a meticulously planned diet that fuels her body and keeps her in top condition. Winnick believes in the power of nutrition to enhance her energy levels and maintain her physique.
She starts her day with hot water and lemon, a ritual that she believes helps detoxify the body and kickstart digestion. She follows a strictly gluten-free diet, which she says has been instrumental in boosting her energy and keeping her fit.
Her diet is primarily composed of vegetables and proteins, which provide her with the essential nutrients needed to sustain her energy throughout the day. Winnick emphasizes the importance of eating five small meals a day, which helps to keep her metabolism active and her energy levels consistent.
In addition to her meals, Winnick is a strong advocate of juicing. She incorporates a variety of fresh juices into her diet, which provide her with an abundance of vitamins and minerals. These juices not only help to hydrate her body but also supply it with the nutrients needed to recover from her intense workouts.
Winnick also enjoys mint tea, which she drinks regularly. Mint tea is known for its soothing properties and can aid digestion, making it a perfect complement to her clean and disciplined diet.
Katheryn Winnick’s transformation into Lagertha was no small feat. It required an unwavering commitment to both her workout routine and diet. By integrating a diverse range of physical activities with a clean, nutrient-rich diet, Winnick was able to embody the strength, agility, and resilience of a true Viking warrior. Her journey is a testament to the power of dedication and discipline in achieving not just a role, but a state of being that is both mentally and physically formidable.
