Jennifer Lawrence Workout: Getting Fit For Hunger Games

Jennifer Lawrence Workout

The Jennifer Lawrence Workout combines track drills, agility drills, medicine ball workouts, and sprints. The Jennifer Lawrence workout also uses stationary bikes, and even archery. Jennifer Lawrence’s secret to becoming Katniss from Hunger Games is working out with celebrity trainer Dr. Joe Horrigan.

Dr. Joe Horrigan is famous for working with celebrities. He specializes in helping actors avoid injury while getting in shape for their movies. This was perfect for the Jennifer Lawrence workout, because there was no way she could climb trees and run through the forest, during filming, if she was injured in any way.

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So, the Jennifer Lawrence workout is all about doing safe, effective exercises to get in shape fast. But, one issue was that Jennifer Lawrence started working out only six weeks before filming. Her trainer, Dr. Joe Horrigan says:

We only had six weeks. So it was a very intense workout. We had warmups, track drills, agility drills, medicine ball workouts, sprints. And then, we had stationary bike rides. We had people train her to climb trees, climb rocks, she even had archery workouts.

Jennifer Lawrence Workout Monday Routine

The Jennifer Lawrence workout and diet for Hunger Games prepared her to play Katniss Everdeen. Here’s the Jennifer Lawrence workout routine for her role as Katniss Everdeen in Hunger Games:

  • Morning: Agility
  • Afternoon: Stunts
  • Evening: Bike

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Jennifer Lawrence Workout: Agility

  1. Cardio Warm Up: Cardio warm up on stationary bike (10 minutes)
  2. Lower Body Warm Up: Walking Lunges (15-20 reps per leg)
  3. Jump Squats (30 secs on / 30 secs rest)
  4. Lateral Lunges (10 reps each leg)
  5. Step Ups onto bench (10 reps each leg)
  6. Pushups (20 reps, use knees if necessary)
  7. Straight-Leg Sit-Ups (15 reps)
  8. Side Planks (30 secs hold)
  9. Repeat each exercise 3 more times (rest 60 secs between sets)
  10. Medicine Ball Workout
  11. Evening – (30 Minutes on a stationary bike)

Dr. Horrigan knew he would have to make the workouts fun, safe, and effective. In an interview after the movie, Silver Linings, Jennifer Lawrence is famous for saying about exercising:

I hate exercising. I want to punch people in the face who say that. But, it’s nice to be in shape for a movie, because they basically do it all for you. It’s like here’s your trainer. This is what you can eat.

Jennifer Lawrence also had to prepare for the Katniss role by going to climbing gyms. In order to develop catlike reflexes, Jennifer Lawrence had to become an expert climber:

Jennifer Lawrence Workout Tuesday Routine

  • Morning: Sprints
  • Afternoon: Archery/Yoga
  • Evening: Bike

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Jennifer Lawrence Workout: Sprints

  1. Cardio Warm Up: Skipping back and forth
  2. Cardio Warm Up: March for 1/2 mile
  3. Grapevines (5 mins)
  4. Side-To-Side Steps (5 mins)
  5. Sprints: 200-meters x2
  6. Sprints: 150-meters x2
  7. Sprints: 100-meters x2
  8. Stair Jumps (20 mins)

After an amazing sprinting session, Dr. Horrigan says everything finally clicked for Jennifer Lawrence:

Jennifer just kept getting better and better, taking it day by day. Then one day after sprints, she said, ‘That was right, I got it!,’ and, I said ‘Yes, you did!’

The Jennifer Lawrence workout used Olympic trainer, Khatuna Lorig, to train for archery. They trained together 3-4 times per week. When asked is Jennifer Lawrence had any experience, Khatuna Lorig says:

No, she absolutely never had any experience. She was very curious the first day. As a coach, we’re always looking for a long neck, long arms. It was easy for me to align the string on her face. She had long arms, and a very good personality. We started with just 50 arrows a day. She needed to look good for the camera. She had to make sure her shoulders were aligned correctly.

The Jennifer Lawrence workout uses yoga in the afternoon to stretch her long and lean, toned body:

Talking about the Jennifer Lawrence yoga workout, trainer Dr. Joe Horrigan says:

There are days that we call unloading days, which means very low intensity, very low volume, just to let her body recover.

Jennifer Lawrence Workout Wednesday Routine

Here’s the Jennifer Lawrence Workout Wednesday Routine:

  • Morning: Agility
  • Afternoon: Archery
  • Evening: Bike

jennifer-lawrence-hunger-games-workout

Jennifer Lawrence Workout: Agility

  1. Cardio Warm Up: Cardio warm up on stationary bike (10 minutes)
  2. Lower Body Warm Up: Walking Lunges (15-20 reps per leg)
  3. Jump Squats (30 secs on / 30 secs rest)
  4. Lateral Lunges (10 reps each leg)
  5. Step Ups onto bench (10 reps each leg)
  6. Pushups (20 reps, use knees if necessary)
  7. Straight-Leg Sit-Ups (15 reps)
  8. Side Planks (30 secs hold)
  9. Repeat each exercise 3 more times (rest 60 secs between sets)
  10. Medicine Ball Workout
  11. Evening – (30 Minutes on a stationary bike)

Jennifer Lawrence workout trainer, Dr. Horrigan, says [Director]:

Gary [Ross] was clear in how he saw Katniss. He said that she’s a young woman. And, he felt that a very muscular appearance was not in order. He felt that Jennifer looked fine, but we needed to get her lighter.

Here’s some behind the scenes action from Jennifer Lawrence playing Katniss in Hunger Games. It shows the shape that Jennifer Lawrence had to be in to film the movie:

Jennifer Lawrence workout trainer, Dr. Joe Horrigan, talks about introducing ‘skipping’ into the Jennifer Lawrence workout:

Sometimes we used old-fashioned skipping. She took off and would skip back and forth with a ear-to-ear grin on her face. Saying, ‘How could I not bet happy skipping.

Jennifer Lawrence Workout Thursday Routine

Here’s the Jennifer Lawrence Workout Thursday Routine:

  • Morning: Sprints
  • Afternoon: Archery/Yoga
  • Evening: Bike

jennifer-lawrence-workout-routine-body-arms

Jennifer Lawrence Workout: Sprints

  1. Cardio Warm Up: Skipping back and forth
  2. Cardio Warm Up: Marching for 1/2 mile
  3. Grapevines (5 mins)
  4. Side-To-Side Steps (5 mins)
  5. Sprints: 200-meters x2
  6. Sprints: 150-meters x2
  7. Sprints: 100-meters x2
  8. Stair Jumps (20 mins)

Jennifer then does yoga in the afternoon:

Jennifer Lawrence preferred the stationary bike because she could not afford to get hurt before filming. Filming a movie where she’s constantly climbing, running, and shooting arrows, Jennifer Lawrence needed to be healthy. The stationary bike is the safest way to go, but requires that you push yourself. Challenge yourself – Don’t just read a book, barely moving your legs.

For the marching warm up, Dr. Joe Horrigan says:

You want your elbow to stay about 90 degrees. Have your elbow come back, and the hand come forward, right about in front of the face.

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About the Author:

Chris Davis is focused on bringing you the most popular information on celebrity and athlete workouts. His goal is to make you stronger. Connect with him on Facebook, Twitter and Google.

  • Melissa

    Thanks for posting! She rules.

    • http://www.popworkouts.com Chris Davis

      Yea, Jennifer Lawrence FTW!