Alicia Vikander’s Workout Routine and Diet Plan

I’m absolutely thrilled to share with you the workout routine and diet plan of the iconic Alicia Vikander. If you’ve ever marveled at her toned physique or admired her dedication to her craft, get ready to be inspired.

Alicia Vikander, the sensational Swedish actress who has graced our screens with her exceptional talent, is not only gifted in her profession but also an outstanding fitness enthusiast. From her remarkable portrayal of Lara Croft in “Tomb Raider” to her captivating performances on stage, Vikander’s commitment to physical fitness is truly awe-inspiring.

Let’s uncover the secrets behind her fitness journey, which transformed her into a powerhouse from the intense workouts that make her sweat to the carefully planned diet that fuels her every movement.

Alicia Vikander’s Workout Routine

In preparation for her role as Lara Croft, Alicia Vikander underwent a rigorous fitness program led by her trainer, Magnus Lygdback.

With a ballet background, Vikander’s discipline and form provided a strong base for the demanding challenges she faced during her intense workout regimen. Rising early at 4 am daily, she immersed herself in her training routine, unwavering in her determination to embody the physicality of the character.

Over a span of seven months before filming “Tomb Raider,” Vikander dedicated an hour each day to her workouts, pushing herself to enhance her strength and endurance across her entire body.

Employing a traditional split routine, Vikander targeted specific muscle groups to ensure optimal sculpting and recovery. Her workouts were carefully crafted to challenge her muscles through a variety of exercises, guaranteeing a well-rounded approach to her physical transformation.

Here’s a glimpse into a day from Alicia Vikander’s Tomb Raider workout routine, as shared by her trainer on his YouTube channel:

• 5-minute Cardio Warm-Up: Vikander kicks off her session with a high-intensity interval training (HIIT) session on the assault bike. Alternating between one minute of intense pedaling and one minute of rest, she completes five rounds, adjusting the intensity of each interval between 30 seconds to two minutes.
• Front Squat with Dumbbell: 4 sets x 10 reps
• Dumbbell Stationary Lunges: 3 sets x 20 reps
• Knee Tucks On Swiss Ball: 3 sets x 12 reps
• Skater Jumps: 3 sets x 20 reps
• Stir The Pot: 4 sets of 1 minute each

While Vikander’s plan initially included swimming for cardio and recovery, the absence of a nearby pool necessitated alternative methods.

For weightlifting, Vikander’s routine was structured around four days, each focused on different muscle groups.

Day One: Legs

1. Deadlifts: 4 sets x 12 reps
2. Front Squats: 4 sets x 12 reps
3. Leg Press: 5 sets x 12 reps
4. Weighted Lunges: 3 sets x 20 reps
5. Skater Jumps: 4 sets x 30 reps

Day Two: Chest and Shoulders

1. Chest Press: 4 sets x 12 reps
2. Dumbbell Push-Ups: 4 AMRAP sets
3. Bench Push-Ups: 3 AMRAP sets
4. Machine Flys: 4 sets x 15 reps

Day Three: Back and Shoulders

1. Machine Pulldowns or Pull-Ups: 4 AMRAP sets
2. Standing Rows with Olympic Bar: 4 sets x 12 reps
3. Straight-Arm Pulldowns: 4 sets x 12 reps
4. Windmills with Dumbbell Rotation: 4 sets x 20 reps
5. Lateral Raises: 5 sets x 15 reps

Day Four: Biceps and Triceps

1. Alternating Biceps Curls: 4 sets x 16 reps
2. Tricep French Press: 4 sets x 12 reps
3. Barbell Biceps Curl: 4 sets x 12 reps
4. Superset Bicep Curls into Tricep Pushdowns: 4 sets x 12 reps each

Each day ended with one of three different four-set core circuits, rotating to ensure comprehensive core engagement. The program was strategically designed to start the week with large muscle groups and progressively shift focus to smaller muscle groups as fatigue accumulated.

Furthermore, Alicia Vikander’s preparation for her portrayal of Lara Croft in Tomb Raider included rigorous training in various skills:

Climbing:

Alicia Vikander engaged in climbing sessions as part of her skills training regimen for her role as Lara Croft. Climbing not only improved her upper body strength but also enhanced her grip strength, coordination, and agility, crucial for the physically demanding stunts required in the film.

Boxing:

Vikander incorporated boxing into her training routine to hone her striking skills and improve her overall cardiovascular endurance. Boxing workouts provided a full-body workout while sharpening her reflexes and hand-eye coordination, essential for portraying Lara Croft’s combat prowess convincingly.

Mixed Martial Arts (MMA):

MMA training sessions helped Vikander develop a diverse skill set, combining various martial arts disciplines such as Brazilian Jiu-Jitsu, Muay Thai, and wrestling. MMA training not only enhanced her physical conditioning but also instilled discipline, focus, and mental toughness, attributes vital for embodying the fearless and resourceful Lara Croft.

While Magnus Lygdback was her fitness trainer, not her skill trainer, these activities were incorporated into her workout routine to enhance her overall strength, agility, and coordination. Climbing, boxing, and MMA sessions were strategically integrated to help Vikander embody the physicality of the character and authentically portray the adventurous and formidable Lara Croft.

Alicia Vikander’s Diet Plan

Central to the journey to becoming the Character was Vikander’s strict adherence to a well-planned dietary regimen, characterized by three distinct phases: build-up, cutting, and maintenance.

Throughout these phases, Vikander’s diet plan was finely tuned to support her physical transformation, with each phase tailored to meet specific goals. Notably, during her cutting phase, Vikander maintained a calorie deficit, consuming approximately 1,900 calories per day.

Under Lygdbäck’s expert guidance, Vikander embraced a ketogenic approach, prioritizing high fat intake, moderate protein consumption, and minimal carbohydrates to achieve her desired results.

She aimed for a daily intake of macronutrients totaling around:

• 100g of protein
• 150g of fat
• and a maximum of 40g of carbs

Foods like avocado, olive oil, nuts, seeds, eggs, fish, and low-carb vegetables were the main sources of macros.

Despite the convenience of the keto diet during her travels, Lygdbäck underscored the importance of adjusting macros based on individual factors such as age, metabolism, and activity level.

Vikander gained over 12 lbs (5.4 kg) of muscle while simultaneously losing fat, achieving a peak physical condition.

Vikander’s typical keto day included meals like;

• Breakfast: Two poached eggs and half an avocado
• Morning snack: Protein shake with MCT oil
• Lunch: Sea bass with roasted nuts and a salad with an olive-based dressing
• Afternoon snack: Octopus salad
• Dinner: Grilled swordfish, vegetables, and avocado salad

According to Vikander’s trainer Magnus Lygdbäck, when following a high-protein, high-fat, low-carb diet like keto, the frequency of meals becomes less critical as fat and protein have minimal impact on blood sugar compared to carbs. However, Vikander maintained her habit of eating five meals per day during both her build-up and maintenance cycles, which they also continued during her cutting cycle.

While the keto diet suited Vikander’s specific goals, Lygdbäck emphasized the need for personalized dietary approaches and cautioned against blindly following someone else’s diet without professional guidance.

Ultimately, Vikander’s structured meal plan aligned with her accustomed eating pattern and underscored the role of protein in supporting her fitness goals.

Foods Alicia Vikander Ate:

• Eggs
• Vegetables
• Chicken
• Fish
• Seafood
• Lean meats
• Avocados
• MCT Oil
• Coconut Oil
• Olive Oil
• Nuts

Foods Alicia Vikander Avoided:

• Refined Sugar
• Processed Carbs
• Junk Food
• Processed Food
• Foods with Chemical Ingredients
• Foods with Artificial Additives

Supplements

While Alicia Vikander hasn’t explicitly mentioned using supplements in her diet, you can include the below supplements, which are commonly used by fitness enthusiasts to complement their diet.

• Whey Protein Powder
• Fish Oil
• Multivitamin
• Vitamin D
• BCAA (Branched-Chain Amino Acids)
• Glutamine
• Probiotics
• Collagen

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Julianne Hough’s Workout Plan and Diet
Madelaine Petsch’s Workout Routine and Diet

Final Thoughts

Alicia Vikander’s transformation into Lara Croft was not just about her acting skills, but also her dedication to fitness and nutrition.  By following a strict workout routine and carefully planned diet, Vikander was able to meet the physical demands of the role.

Her commitment to pushing boundaries and challenging herself is a testament to her strong spirit and determination. Let Alicia’s endless energy and strong commitment inspire you on your fitness journey, sparking a fresh passion and drive to begin your exercise routine.