When it comes to the strength sections of the workouts it’s important to work the target areas from all angles, but Lygdback suggests it’s not vital to have an exact list of exercises to follow when you walk into the gym. I listen to my body and let life dictate a little, because we all have a life outside of the gym!” Sometimes I rest on a Wednesday, sometimes I rest two days in a row on the weekend, and sometimes I work through the weekend. “Personally I’m on a four-split programme and I just keep that rolling. “I will let my life determine when I work out,” says Lygdback. The workouts should be done in the order listed below for best results, but you don’t have to do them on set days each week. As a beginner I’d do that three to five times.” Warm up for five minutes, then do 60 seconds at your maximum capacity, then rest for 60 seconds. It could be on a treadmill, a rower or a bicycle. “I always start the first ten to 15 minutes of my session with some intervals. “HIIT is always a good idea, whether you’re a beginner or not,” says Lydgback. Every workout starts with 15 minutes of high-intensity interval training (HIIT), before moving on to strength exercises that target different areas of the body for 30-45 minutes. Lygdback’s plan involves doing three 45-60 minute sessions. You work through your whole body in three days.” How To Follow This Workout Plan If you want to tone up and build some muscle mass I’m a big fan of a three-split programme. But the philosophy remains the same for me whether you’re a beginner or more advanced. “Make sure you keep good form and don’t go too hard. “If you’re new to the gym it’s important to build up the fundamentals,” says Lygdback. To avoid that fate follow this simple workout plan from Magnus Lygdback, who trained Alicia Vikander ahead of her role as Lara Croft in Tomb Raider. There’s nothing wrong with a cardio workout, of course, but do the same thing over and over again you’re unlikely to experience any benefits and you’re likely to get hella bored – a surefire combo to start you skipping sessions and regret joining every time you see the direct debit go out. When you’re new to the gym it’s very easy to stay in your comfort zone, hitting your cardio machine of choice for a bit then sliding right on out of there. Magnus Lygdback, who trained Alicia Vikander for her role in Tomb Raider, explains how to get started in the gym.
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