Lily James Workout

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Lily James Workout

The workout we have come up with today to post is the Lily James Workout! This one is inspired by the physique that Lily James has built and maintained for many roles during her career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Lily James Stats:

Height: 5’7
Weight: (approximate) 121 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Lily James Workout:

Training Volume:

5 days per week

Explanation:

Both James and Farmer talk about enjoying weights and building up to a split of more weights than cardio, so we’re going to have 3 days of weight training and 2 days of cardio, with some light cardio built into our weight training days as well.

Lily James Workout: Sample Workout Schedule

Monday: Upper Body Weights and Light Cardio

Tuesday: Boxing, Run or Varied Cardio

Wednesday: Lower Body Weights and Light Cardio

Thursday: Boxing, Run or Varied Cardio

Friday: Upper/Lower Body Weights and Light Cardio

Saturday: Long Distance [Extra] Cardio or Rest

Sunday: Rest Day

Lily James Workout: Upper Body Weights and Light Cardio

**You can do your light cardio work before or after your weight training.  Base it around your personal preference.**

Weights:

Incline Dumbbell Chest Press

3×10

Seated [Light] Arnold Press

3×10

Tricep Kickback (Cable or DB)

3×10 each arm

Cable Shoulder Front Raises

3×10

Assisted Dips

3×10

Quick Circuit:

3 Rounds for Time

20 Jumping Lunges

15 Plank to Push Ups

10 Burpees

Cardio Options:

  • Jog 1 Mile
  • 20 Minute Incline Walk
  • 20 High Paced Elliptical
Lily James Workout: Boxing, Run or Varied Cardio

We have some mixed martial arts style workout routines you can utilize, but there are also a ton of other ways you can get your cardio on!

I’ll share some sources and then you can decide how you’re going to train for your cardio days.

Mixed Martial Arts Training:

Other Cardio Day Options:

  • Swimming
  • Pilates
  • Spin Class
  • Yoga
  • Hiking
  • Sports

Running Options:

  • Beginner: 1-3 mile run
  • Intermediate: 3-5 mile run
  • Advanced: 5+ mile run
Lily James Workout: Lower Body Weights and Light Cardio

**You can do your light cardio work before or after your weight training.  Base it around your personal preference.**

Weights:

Back Squats

3×10

Glute Bridges

3×10

Hamstring Kickbacks

3×10 each leg

Quad/Leg Extensions

3×10

Cable Pullthroughs

3×10

Quick Circuit:

3 Rounds for Time

20 Knee Push Ups

15 Lying Leg Raises

10 Russian Twists

Cardio Options:

  • Jog 1 Mile
  • 20 Minute Incline Walk
  • 20 High Paced Elliptical
Lily James Workout: Boxing, Run or Varied Cardio

We have some mixed martial arts style workout routines you can utilize, but there are also a ton of other ways you can get your cardio on!

I’ll share some sources and then you can decide how you’re going to train for your cardio days.

Mixed Martial Arts Training:

Other Cardio Day Options:

  • Swimming
  • Pilates
  • Spin Class
  • Yoga
  • Hiking
  • Sports

Running Options:

  • Beginner: 1-3 mile run
  • Intermediate: 3-5 mile run
  • Advanced: 5+ mile run
Lily James Workout: Upper/Lower Body Weights and Light Cardio

**You can do your light cardio work before or after your weight training.  Base it around your personal preference.**

Weights:

Romanian Deadlift w/ DBs

3×10

Close Grip Cable Rows

3×10

Wide Grip Lateral Pulldowns

3×10

Straight Leg Deadlifts with Kettlebell

3×10

Assisted Chin Ups

3×10

Quick Circuit:

3 Rounds for Time

20 Hanging Knee Raises w. Twist

15 Cable Crunches

10 Single Arm Snatches (DB, 5 each arm)

Cardio Options:

  • Jog 1 Mile
  • 20 Minute Incline Walk
  • 20 High Paced Elliptical

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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