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The Witcher Workout – Strengthen Your Body Like Henry Cavill

This Witcher Workout will transform your body, and you’ll only be needing the magical potions to kill monsters like Geralt, Henry Cavill.

The Witcher Series was released on Netflix in December 2019, which is based on the novels of Andrzej Sapkowski, a Polish Author, and a video game named the same. Before the series, the novels already had a large fan base, and with the animation, the books came alive on Netflix.

The Witcher Season 1, basically a plot, includes a monster-hunter, a Witcher, Geralt of Rivia, played by Henry Cavill. Geralt is a monster slayer who kills monsters because of money, and he is still finding his place in a world full of beasts.

Apart from Geralt, there are other two lead characters; one is Yennefer of Vengerberg, a powerful sorcerer and another a princess, Cirilla of Cintra, Ciri, who, as prophecy suggests, can end the whole population.

Geralt was tied to Cirilla because of the Law of Surprise, and he swore to protect her from all kinds of dangers. At the end of season 1, Geralt and Ciri meet each other and then for one whole year, the next season gets delayed.

Chronological Timeline Recap Before Watching The Witcher Season 2
Source by Witcher

Because of the global pandemic, the second season couldn’t be released, and it recently did in December 2021, and the franchise is becoming the top-rated binge-worthy series on Netflix. For season 2, Henry Cavill has worked really hard.

Henry mentioned earlier that he was one of the biggest fans of Andrzej Sapkowski’s novels before the series. He spent his leisure time in COVID playing videos games to learn more about the character of Geralt of Rivia.

Now, to focus more on Geralt of Rivia, his body is mesmerizing, which doesn’t show Henry’s effort behind the camera to keep it this way. Here we will be discussing how you can transform your body into Geralt, Henry Cavill, Witcher’s body.

Body Transformation Workout – Henry Cavill, Witcher Geralt of Rivia

The Witcher Workout – Strengthen Your Body Like Henry Cavill
Source by Witcher

Geralt of Rivia, Henry Cavill needs to be in great shape to do all the stunts. In this, his coach Dave Rienzi helps him in every way.

Recently in the Men’s Health Magazine, Henry Cavill has shared a little about the workout he does to keep the body like Geralt, Witcher.

Henry hasn’t shared the whole workout with us, but he has revealed some of the moves “which we put into workouts depending on which muscle group, or muscle groups, we are working for that particular day” – Henry Cavill.

The Witcher Workout – Conditioning

Henry Cavill shared that he does his cardio before anything, even before eating anything. The same thing, coincidently, is followed by Dwayne Jonson’ The Rock’, as he prepared by starting with cardio for the role of Black Adam.

Glutes & Hamstrings

The Witcher Workout – Strengthen Your Body Like Henry Cavill
Source by Witcher
  • Romanian Deadlifts with Resistance Bands (3X10)

Henry Cavill mentioned that he does Romanian Deadlifts with Resistance Bands, three sets of 10 focusing on the muscle group of the posterior chain.

“He’s doing a 4-second negative, two seconds pause at the bottom, and then coming back up and contracting the glutes,” Dave Rienzi, the coach, explains.

Dave Rienzi mentions that the band is always above the knees of Henry Cavill, which helps him activate the glute medius the whole time.

  • Hyper Extension on a Glute Ham Machine (3X10)

Henry Cavill also does Hyper Extension on a Glute Ham Machine, three sets of 10 focusing again on the posterior chain muscle group.

Dave Rienzi says, “What we are focusing on here is isolation, really contracting the glutes at the top, holding each repetition for two seconds.”

Dave stated that when the hands are behind your head, the engagement of your erectors will increase and will help in making the movement more challenging.


The Witcher Workout – Strengthen Your Body Like Henry Cavill
Source by Witcher
  • Oblique Static Hold (3X30 Second Hold, Per Side)

Henry Cavill does this exercise to activate the transverse abdominal muscle and the oblique muscles at the same time.

The obliques include two internal and other external oblique muscles, and both are located on the sides of six-pack muscles called abdominals. Henry mentions that this exercise not only helps him with obliques but also in keeping the glutes engaged.


The Witcher Workout – Strengthen Your Body Like Henry Cavill
Source by Witcher

Henry Cavill being the Witcher, the monster-slayer, has to do a lot of things with his sword. The sword is a little heavy, and a lot of strength is needed to use it regularly. So to build muscle endurance, Henry Cavill focuses on the shoulder workout.

  • 3-Way Shoulder Raise (3X15)

In this exercise, one has to start by doing the traditional side lateral raise, lowering it down and then raising again. In this, the main focus should be on the arms being a little more forward, making a 45-degree angle from the side of your body. In the end, lowering it down and raising the front again will count as one rep.

Coach Dave Rienzi states, “This allows us to target the medial deltoid and the anterior deltoid in one movement.”


The Witcher Workout – Strengthen Your Body Like Henry Cavill
Source by Witcher
  • Dumbbell Curl (3X10, Per Arm)

In the exercise, one can’t do both arms simultaneously; you have to focus on one arm first and then move on to the other arm.

Moreover, Henry Cavill states that this exercise is also an essential part of being a Witcher as it strengthens the forearm, which helps with the fighting and everything.

The forearm, Henry says, is an essential muscle that helps him in fighting and mainly horse riding, which he does with his travel partner Roach.

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