The Rachel McAdams Workout



The workout we have come up with today to post is the Rachel McAdams Workout! This one is inspired by the physique that Rachel McAdams has built and maintained 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.

Rachel McAdams Stats:

Height: 5’4
Weight: (approximate) 120 lbs
(Information retrieved from Wikipedia.)


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.


Rachel McAdams Workout:

Training Volume:

5+ days per week


I’m going to be giving you McAdams routine that her trainer gave, and also two days of programming that can either include the yoga, biking, or some other HIIT training.

Option One: High Intensity Interval Training

30 minutes of HIIT of one of the options below:


1 min on:

Run 5.5-9 mph

1 min off:

Walk 2.5-3.5 mph


1 min on:

Keep RPMs above 100 with level 7+

1 min off:

Steady RPMs above 50 with level 3-

Option Two: McAdams’ High Intensity Trainer’s Program

You’ll Need: Exercise mat, Kettle Ball, Box

How it Works: Owen’s workout focuses on metabolic conditioning, which works more of your fast twitch muscle fibers. You’ll start with a dynamic and advanced warm-up,  a ¼ mile jog, and then 12 rounds of very intense moves done with no rest between sets.

“You’ll work the entire body, burn more fat, increase your heart rate and psychologically…you know you’re going to have to bring your A-game, so it makes it that much more rewarding when you complete this,” Owen says.

STEP 1: DYNAMIC WARMUP: Mark Verstegen’s Movement Prep

-Hip Crossovers (12 reps each side)

-Scorpions (12 reps each side)

-Lateral Lunges (12 reps each leg)

-Sumo Squats (12 reps)

-Forward Lunges (12 reps each leg)

-1/4 Mile Jog

STEP 2: ADVANCED WARMUP: Complete five rounds, back to back

-Squats (12 reps)

-Push Ups (12 reps)

-Jumping Jacks (12 reps)

STEP 3: WORKOUT: Complete 12 rounds with no rest between sets. After every 3rd round, sprint ¼ mile as fast as you can.

-Kettle Ball Swings (5 swings)

-Box Jumps (5 jumps)

-Burpees (5 reps)

Tip: Set a performance goal rather than just an aesthetic one, and time this workout so you can try to do it faster every time.

“Celebrities often focus on how well they can make their body perform instead of focusing on how good it will look,” Owen says. “You’ll always feel more confident in reaching your goals if it’s performance based.”

Option Three: Yoga or Biking

McAdams loves biking and yoga, so if you want to utilize this day towards that, that is completely fine – if not encouraged!

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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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