Trainer Magnus Lygdback used several equipment-free moves to help James McAvoy get ripped for “Glass.” If you’re just starting out, try just a couple rounds of these moves when you hit the gym — resting a minute in between each exercise — and increase to six rounds the more advanced you get.
Bear Crawls: For the whole body, especially your arms, core and chest
1. Start in a crouch on all fours, keeping your elbows and knees slightly bent with a flat back.
2. Staying light on the balls of your feet with your palms flat on the ground, begin crawling forward, one arm and one leg moving at a time. Keep your core, upper bag and legs engaged while moving forward for 20 “steps.”
Skaters: For the glutes, quads, inner and outer thighs
1. Leaning slightly forward, jump to your left foot and bring the right leg bent behind you, bending your right arm in front of you like a speed skater’s.
2. Jump to the right leg, with your left leg behind you and left arm up in front of you. Keep jumping, switching legs until you’ve done 10 on each side.
Cross mountain climbers: Work the core and helps with shoulder stability
1. Start out in plank position with your shoulders over your hands and your back straight. While maintaining the contraction in your abs, move your left knee to your right elbow.
2. Bring the left leg back to starting position and repeat on the other side, moving quickly until you complete 10 reps on each side.
Alternating switchblades: For the obliques, core and hamstrings
1. Start out lying flat with your legs straight in front of you on the ground. Lift into a crunch and raise your right leg, keeping your right hand behind your head. Twist your abs so your left hand crosses your right knee.
2. Do the same crunch move on the other side and repeat quickly for 10 reps on each side.
Squats: For the glutes, quads, hamstrings and core
1. Stand with your feet shoulder-width apart with your feet slightly turned out and your hands at your sides.
2. Squat down to knee-level (or lower!), moving your knees as little as possible, raising your arms straight in front of you as you go down. Straighten back up to the top, bringing your arms back to your sides. Do 20.
Get McAvoy’s full workout program on Marcus’ Playbook app.