Build an action star body

Persist! Persist again

Bruce will insist on doing a shot until the director calls cut. She would do 20-second sprints followed by a one-minute rest period (eight sets total). If you need the stamina to sustain a kilometer (or even to train for a marathon) without spending hours on it, try Bruce's method! Studies show that aerobic interval sprints can improve aerobic fitness just as much as long, low-intensity walks.

Breathe! Take a deep breath

Aerobic exercise is very effective in shaping slim legs. Bruce does hot yoga five times a week and replaces bodyweight squats and box jumps with regular weighted squats, which will help improve explosive power. Try Bruce's trapezoidal aerobics. Do one squat and 10 box jumps, then two squats and nine box jumps, until you've done 10 squats and one box jump.

Drink water! Drink water wisely

Whether you're fighting in tight leather or working out in the summer, staying hydrated is important. Bruce drinks lots of water, and when she's most tired she drinks coconut water, which is rich in electrolytes like potassium (too little potassium can cause muscle cramps) to help replace the potassium lost through sweating.

Focus on Posture

“In the fight scenes, every move had to be precise to avoid injury,” Johnston said. Even if you won't be fighting supervillains anytime soon, wearing out and awkward positions (like squatting on your back or turning your knees outward) can damage joints and strain muscles. “I have to stay focused and remind myself that every move is important to my overall goal,” Johnston said.

Focus on the "hips"

In order to develop Scarlett's signature sexy buttocks, Johnston practices her exclusive buttocks movements every day. "Get on your hands and knees in a tabletop position," Johnston says. "Step one foot back, 90 degrees to the ground, and kick your foot toward your hip." Then switch legs and try the other side. Do three sets of 25 each.

Focus on the “heart”

Even if your job doesn't put you in danger very often, you still need to find ways to relieve stress. "I take a few minutes out every day, sometimes to meditate, sometimes just to take a few deep breaths," Johnston says. In addition, studies have shown that mindfulness training can indeed help improve physical fitness.

Learn to use the ball

"You often have to spend hours on the hardest part of the rock-hard saddle," says Alyssa. "If your waist is as weak as a noodle, you may fall off the horse at any time." If you want abdominal strength like a bulletproof vest, it is recommended that you put your feet on a fitness ball when doing planks or push-ups. Maintaining balance will increase the difficulty of the above two movements.

Learn to ride a bike

The second tip for staying seated on your racehorse? "Awesome leg and glute muscles," says Alyssa. Strengthen your calves, hamstrings, quads, and glutes with indoor cycling exercises, which can help you adjust to the transition between sitting and standing on the pedals.

Learn to rest

"Even though staying in shape is my job, I still feel exhausted after a workout," says Alyssa. "To prevent myself from feeling worse, I take time to calm down." Research shows that doing recovery exercises (like walking or doing yoga sticks) can help you regain energy faster by increasing blood flow, reducing soreness, and speeding up muscle recovery. "Even if all you really want to do is plop down on the couch, get 10 to 20 minutes of light exercise," says Alyssa.