Jill Wagner has revealed the demanding strength-training routine she followed to prepare for her role in the hit spy thriller Lioness.
The actor, who plays Bobby, leader of the Lioness Quick Reaction Force (QRF), recently shared clips of the gym sessions she used to build the muscular physique required for the role. The series returns for its third season on 2 August.
‘I always start my workouts [with my trainer Duffy] with a warm-up of 3 sets of 5 pull-ups, 10 push-ups and 15 squats,’ she said on TikTok.
The warm-up is based on the CrossFit benchmark workout Cindy, a 20-minute AMRAP (as many rounds as possible) of pull-ups, push-ups and squats using those same rep ranges.
‘After every workout, I usually try to get on the treadmill for at least 30 minutes. I always do my cardio after my workout,’ she continued.
Both that session and another workout Jill shared focused heavily on upper-body strength.
She also explained the work that went into transforming her body for the role.
‘I just wrapped Lioness, in which my goal was that Bobby looked like an operator. That means I needed to put on more weight in muscle,’ she said on TikTok. ‘My natural body does not like being at that weight. It’s very hard for me to maintain that.’
She added that staying strong makes it easier to return to the role if needed.
‘I always like to keep in mind that there is a possibility that Bobby lives on, so I want to be able to jump back into her body without having to start from ground zero,’ she explained. ‘This is all part of being an actress and taking my job seriously.’
9 exercises Jill Wagner used to build her strong back and arms1. Close-grip lat pulldown
- Sit at a lat-pulldown station and grip the close-grip angled handles with your palms facing slightly inwards.
- Keeping your torso upright, pull the handles towards your upper chest by driving your elbows down and back while squeezing your shoulder blades together.
- Pause briefly, then return to the starting position with control.
2. Seated cable row
- Grip a V-handle with a neutral grip, keeping your knees slightly bent and your feet firmly planted.
- Sit tall, brace your core and pull your elbows back towards your lower ribs, squeezing your shoulder blades together.
- Pause briefly, then slowly extend your arms to return to the starting position.
3. Half-kneeling lat pulldown
- Set a cable pulley just above head height and attach a V-handle.
- Adopt a half-kneeling stance with one foot in front and the opposite knee on the floor.
- Brace your core and pull the handle diagonally towards your upper chest by driving your elbows down and back.
- Pause, then slowly return to the starting position.
4. Incline dumbbell row
- Lie face down on a bench set to roughly a 45-degree incline, holding a dumbbell in each hand.
- Pull the dumbbells towards your ribcage by driving your elbows back and squeezing your shoulder blades together.
- Lower the weights back to the starting position with control.
5. Half-kneeling face pull
- Set a cable machine slightly above face height with a rope attachment.
- Adopt a half-kneeling position and brace your core.
- Pull the rope towards your face, keeping your elbows high and avoiding leaning back for momentum.
- Pause briefly, then return to the starting position with control.
6. Pull-up
- Hang from the bar with your arms fully extended.
- Brace your core, pull your shoulders away from your ears and drive your elbows down to pull your chin over the bar.
- Pause briefly, then lower yourself back to a dead hang with control.
7. Dumbbell shrug
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Lift your shoulders straight up towards your ears without using your hips for momentum.
- Pause briefly, then lower with control.
- Lie on your back with your knees bent and your fingertips lightly touching your temples or interlaced behind your head.
- Lift your shoulder blades off the floor and bring your knees into tabletop.
- Twist your right elbow towards your left knee as you extend your right leg, then repeat on the opposite side.
9. Push-up
- Start in a high plank with your hands slightly wider than shoulder-width apart.
- Lower your chest until it nearly touches the floor, keeping your elbows tucked so your upper arms sit at roughly a 45-degree angle to your torso.
- Pause briefly, then press back to the starting position while keeping your core braced throughout.
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
