Blake Lively Workout and Diet Green Lantern

Blake Lively, of Gossip Girl fame and Vogue magazine darling, is known for having a “fashion model-meets every girl” type figure, and it may shock you to know – didn’t even exercise (or so she says) until landing the role of Carol Ferris (evil villain “Star Sapphire”) in 2011′s Green Lantern (with Ryan Reynolds.) If you want to know how Blake trained, what she ate, and how you can work to achieve a similar look – then keep reading.

Blake Lively Body Type Breakdown

Height – 5ft 10in
Weight – estimated 123lbs
Body type – Tall, naturally athletic build that is kept on the small side by not developing her natural muscles, not super low body fat but definitely not painfully thin. Like a lot of women, Blake has a lightly curvy figure – her abs seem very flat but her actual waist size isn’t that small. In fact, her hips have a wider bone structure (side to side not front to back) which when pared with the right clothing give the star an hourglass look she wouldn’t otherwise have. You see Blake wear a lot of well chosen clothing that displays her figure assets (flab free arms, long legs, cleavage, and flat stomach) – sleeveless tops, deep V-necks, empire waistlines, A-line shirts, and lots of leg – while playing down any areas she may feel more insecure about.

Similar body type to January Jones, Gwyneth Paltrow, and if she worked out seriously – probably Anna Kournikova.

Blake Lively Diet and Workout for Green Lantern

Every actress who plays an action heroine type role always has to get into above average shape – usually this is to be able to perform the elaborate stunts AND to look good in what is always a very revealing costume (usually a full body lycra suit.)

The diet -
When it comes to getting lean quickly, diet is key. Blake was able to get pretty lean just by making small tweaks to her diet like cutting out junk food and adding lean protein (fish, chicken breast, turkey) and adding vegetable juice for extra nutrition. This will work for anyone who stays within striking range of good shape most of the year. Then all you need to do is work really hard for 6 weeks and you are good to go. Of course, most people don’t do this (frequently, not even movie stars.)

When you are not in shape and you want to get lean, you will have to eat a healthy diet focusing on lean proteins, fibrous vegetables, healthy fats, and reduce your carb intake (bread, pasta, sugars, juices, etc) while at the same time – eating fewer calories. Without actually eating less, you will not lose fat. Its amazing how many people lose sight of this most important fact. There is simply no magic food or combination of foods that will allow you to eat MORE and lose weight. Unless by “more” you mean simple volume (like a head of cabbage vs a french fry.)

The stunt specific training -

Both Blake Lively and Ryan Reynolds did extensive gymnastic and wire rig training (same 40ft tall rig created for the Matrix) along with the stunt crew in order to film their action sequences. Blake and Ryan each mention how physically difficult it was to perform aerial stunts 40 feet in the air – when you don’t have the ground to push off of – all movement comes from the core and back. This made having above average core strength a huge priority (and even with lots of preparation, Blake was still sore the next day after filming, and Ryan actually suffered torn muscles.)

Training to look great in the Star Sapphire costume -

Preparing for the Green Lantern was actually Blake’s first experience working with a professional fitness trainer (Bobby Strom – trainer to Ryan Reynolds for the past 8 years.) Bobby had Blake doing fast paced cardio weight circuits 5 days per week. Cardio weight circuits are essentially workouts where you quickly go from exercise to exercise (either for a set amount of time, like 30 seconds per station, or for a set number of reps – usually 10-12) without rest until you have completed every station. Then you rest for a minute or two, and then repeat the entire circuit up to two more times.

This is a technique that has become very popular among actresses who need to get in shape quickly while spending a minimal amount of time in the gym (such as when you are filming 12+ hrs per day.) How are cardio weight circuits different from your current workout? Most likely this would be a more intense workout than you are used to (no slow 30 reps with 1lbs weights, no walking on the treadmill while reading a magazine, etc.) You either need to be doing low reps with heavier weights, fast paced reps with medium weight, or intense bodyweight plyometric exercises where you use a lot of force.

The best cardio weight circuits include a combination of full body exercises (think squat, deadlift, or lunge to overhead press), bodyweight plyometrics (think jump squats or lunges, burpees, medicine ball throws/slams), and high payoff body part exercises (meaning they work more than one muscle group although not your whole body) like rows and abdominal planks. If you wanted to, you could also add in high intensity kettlebell exercises in place of the plyometric exercises. This is good for people unable to take high impact. Example videos below for many of these exercises…

Together all of these exercises should work your whole body without over-training a single muscle group. The idea is that the whole body and plyometric exercises burn a ton of calories (although not in the same way, so you can still do the two exercises in the same circuit) while the body part exercises allow a little rest between muscle groups within the same circuit (and they work muscles that might need extra attention or would otherwise be missed.)

Check out this post where I explain exactly how to do cardio weight circuits and other high intensity fat burning workouts.

Bobby Strom had Blake doing weighted crunches (5lb weight), hip raises, abdominal planks (60 seconds, 10 times – this seems unusual), squats (8lb dumbell in each hand), reverse lunges (same), squat jumps (5lb dumbell in each hand), bicep curls (8lb weight), tricep kick backs, and lateral raises. Rep ranges were 15-20 on average, and the circuit was done 3 times through.

Keep in mind that these exercises were designed for Blakes particular body – this was to address any physical or just aesthetic weakness. Blake needed to lose a little body fat for the role, add some light muscle on her arms (bicep and tricep exercises), build a curvaceous butt (hers was definitely smallish to begin with) and develop a lot of abdominal endurance for the aerial stunts required for her role. This is likely why Blake’s workout circuit included weighted crunches and 10 repetitions of 60 second abdominal planks – this is very unusual.

Also don’t forget that while they *say* Blake did this same circuit 5 days per week, this is likely not true or even ideal. This was likely one of a number of circuits used. Doing the same intense exercises every day would lead to boredom, reduced calorie burn, and injury. No good!

How to Customize Blake Lively Workout For Your Body

The first thing you have to consider is – how do you look right now?
Are you low in body fat but maybe feeling too muscular? If so, you might want to switch from lifting weights to bodyweight/plyometrics and eating a little more to soften up a little. Instead of doing a set number of reps per exercise, switch to timed sets where you workout as intensely as you can for 30 seconds per exercise. (You might like Valerie Water’s Red Carpet Ready or I Want My Bikini Body programs as this is the trainer who was hired to safely slim down Jessica Biel after she bulked up for Blade Trinity.)
Are you just too skinny? You may want to actually add some lean muscle to your frame. Aim to lift heavier, do fewer reps, slower pace. I recommend Rachel Cosgroves Fit Chick coach, and Venus Index – as well as my earlier post on the Sucker Punch workout.
Too much body fat and you need to slim down all over? Add in extra cardio post workout and don’t try to do plyometrics right away – especially not with added weights. This could lead to injuries that could sideline your workout altogether. I like Fit Yummy Mummy (for the great cardio weight circuits) and Visual Impact for Women (for the best progressive high intensity fat burning cardio workouts.)
Lower body already too bulky? Try doing bodyweight training or cardio intervals on your lower half only (while continuing to train with weights on your upper body. I also like Visual Impact for Women for reducing lower body bulk and all over body fat. Another trick to consider is switch to using a valslide for your lunges – this is really great at keeping the muscle tension on your butt and not excessively on your thighs.

Design Your Own Cardio Weight Circuit

Choose one exercise from each category. Try not to do the same exercise each time. Balance pushing motions with pulling motions between exercises. (Note – some of the videos below use a TRX suspension trainer, if you do not have one simply use dumbbells instead. Suspension trainers allow you to do more full body exercises, work at a higher speed and intensity, and can reduce joint impact when doing plyometric exercises. Fun toy, but optional.)

Full Body - Push press, squat or lunge to overhead press, deadlift to row, barbell high pull, turkish get up. Odds are, all of these exercises are unfamiliar. DON”T let that intimidate you! Give these full body exercises a try!

Push press

Squat to Push Press

Deadlift to row

Turkish Get Up

Plyometric exercises - Jump squats, box jumps, kettlebell swing or medicine ball slams (for those who cannot do high impact),burpees, or split jumps.

Jump squats

Burpees

Medicine ball slams

Upper body – Push ups, chest press, pullups/chin ups, rows

Push ups

Chin ups

Note – chin ups can be difficult for many women. Consider doing assisted chin ups with a strap or reverse chin ups instead.

Lower body – romainian or single leg deadlift, goblet squat, single leg squat, split squat, lunges

TRX Squat

Single leg squats

Split squats

Lunges

Single leg deadlift

Core - Abdominal plank, side planks, mountain climbers, bird dogs, renegade rows, exercise ball crunches, exercise ball jackknife, exercise ball/TRX rollout

Planks

Bird Dog

TRX rollout

To set up your circuit do each exercise for 10-12 reps and move on to the next or, set a timed amount at each station (30-50 seconds.) If you want to, you can combine set reps with timed segments. Like to do weighted full body exercises for 10-12reps while bodyweight/plyometric exercises for timed periods to burn maximum amount of calories.

Thanks for stopping by! Be sure to check out Visual Impact for Women and Fit Yummy Mummy on your way out!