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G. I. Joe's Rachel Nichols worked with a trainer to create an Action Hero
Babe workout. (AP Photo/Matt Sayles)
The lovely 29-year-old Rachel Nichols wanted to add some muscle for G. I. Joe: The Rise of Cobra.
The balance, according to trainer Valerie Waters, was to look believable as an action hero but still stay super sexy.
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The process started four months before shooting and continued throughout the filming.
Dubbed "The Action Hero Babe" workout, it included three weekly full-body circuits made up of arm, core, leg and back muscles.
Here's just a sample, from Valerie Waters:
Circuit 1
Single leg glute bridge --- Do 12 reps, switch legs
Side plank with reach under --- Do 10 reps, switch sides
Valslide 1 arm slide w/ feet on Bosu --- Do 10 reps, each hand alternating
Ultimate crunch --- Do 12-15 reps, switch sides
Do circuit 2-3 times.
A word or two about Nichol's trainer Valerie Waters: she's amazing. Check out this well-known celebrity trainer's blog for all sorts of diet tips and exercises. Waters, a Brentwood, CA-based trainer, also works with Jennifer Garner.
Check out why "Heavy Duty" said G I Joe traiing was like training for Olympics
Last year, while G. I. Joe was filming, Walters and Nichols talked about the ongoing training for the movie: Waters wrote,
"To be an action hero you have to be tough enough to kick the bad guys butt. To be a female action hero you not only need to be tough enough to kick the bad guys butt, but you have to do it with big hair, body hugging clothes and high heels."
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What's that mean in real life? According to Nichols,
A typical work week for me usually begins with a 5 or 6am call time on Monday (meaning I might be heading to work as early at 4:30am) and a 7 or 8pm wrap and that's pretty much the way it goes every day. I always train with Valerie on the weekends because it can be tricky to fit in sessions during the week. When I get home at night, I have to look over all of the material for the next day of shooting. I try to get on the treadmill for 45 minutes at least three times a week before going to bed..."
In the end, though, a tip of sanity from the lovely Nichols:
Take care of your body - it's the only one you have. If you have a span of unhealthy behavior, take a few weeks off to relax and cleanse. If you splurge, make sure you properly enjoy it."
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