In case you want to get as Mighty as her Thor is in the new God of Thunder movie.
From the very first 'Thor: Love and Thunder' trailer, everyone has been impressed with how bulky and muscular has Natalie Portman gone to portray Jane Foster a.k.a. Mighty Thor. Her MCU character has never really been known for outstanding physique, but the fourth Thor movie certainly did its best to change that.
Naturally, such a change did not occur all by itself, with the actress having to undergo full 10 months of training, before and during filming. In a new interview with Variety, Portman's fitness coach, Naomi Pendergast of Australia's RPX Fitness, broke down the training.
First of all, Natalie had to prepare her body for the major changes, bulking up for four months before starting to hit the muscles: particularly, developing arm and abdominal definition.
"We worked on building her upper body three times a week, which included arm, back, chest exercises, boxing, skipping and running," Pendergast explained. "The other two days were dedicated to injury prevention work, which included Pilates-based exercises, stretching, release work and balance exercises."
Portman's typical warming up routine would consist of "various body-weight, Swiss ball, or band exercises to fire up the system and get the body connecting well", as well as occassional streches.
When it comes to nutrition, which is no less important when you are trying to improve your physique, Portman would usually settle for what she usually eats, since her diet was very "clean", as Pendergast acknowledged.
"Natalie is a vegan, so for her to get enough protein to bulk up the way she needed we had to increase her daily amount by adding vegan-based protein powders a couple of times a day," the coach added.
Pendergast then went on to share Portman's training program with Variety, so if you want to follow the lead of Mighty Thor herself, then you might give it a try – naturally, with proper warm-ups and after consulting your doctor.
- Dumbbell row — 10 slow reps
- Body-weight offset pushup — 10 slow reps
- Lat stretch (rest exercise)
- Dumbbell reverse fly — 10 slow reps
- Dumbbell seated shoulder press — 10 slow reps
- Back stretch (rest exercise)
- Standing dumbbell arm raise (palms up) — 20 slow reps
- Assisted pull ups — 6-8 controlled reps
- Roll up (rest exercise)
- Dumbbell bicep curl — 10-12 reps
- Dumbbell triceps press — 15 reps
- Upper body rotation stretch (rest exercise)
Boxing and skipping round – 4-5 sets of:
- 2 minute boxing
- 1 minute skipping
- 2 x 50m sprints
- Rest 1.5 minutes
Core work and stretching
- Abdominal plank on elbows — 1 minute
- Side plank on elbow — 1 minute each side
- Basic curl focused on pelvic control
- Foot, leg and hip stretches