And, when The SHJ Army requests a celebrity as much as Emily VanCamp, well you better give them what they want!
VanCamp has been in some awesome roles like playing Sharon Carter in Captain America: Civil War (and soon to be The Falcon and the Winter Soldier), as well as The Resident, Revenge and even a handful of other awesome movies and shows.
But how could we not have Agent 13’s workout routine here at SHJ!?
Emily VanCamp Stats:
Weight: (approximate) 130 lbs.
Age: 34 years old
Emily VanCamp falls in at a few inches above the average height we’ve seen among women at SHJ.
Although that range has been seeing more and more women.
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
But, either way, don’t worry.
I write these routines for anyone and everyone.
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Emily VanCamp Diet and Nutrition
In an interview with celebrity trainer Lalo Fuentes, Shape Mag gives a ton of details on Emily VanCamp’s workout and diet.
Fuentes starts by informing them that she had been working with VanCamp for over a year all the way dating back to 2012, so they actually proceeded to work together for a while after, throughout Revenge and more.
Here’s what Shape Mag and Fuentes discuss about VanCamp’s nutrition:
SHAPE: What about nutrition? Do you recommend that Emily follow any particular diet?
LF: I could go deeper and deeper on nutrition, but the key is to start simple and take it from there. There are two very simple ways to start seeing results tomorrow. First, with every meal you eat (breakfast, lunch, dinners, and snacks), you need to have four things: lean protein, good carbs, good fat, and fiber-lots of fiber!
Portions are also very important. Some clients have a big social life and are always at events, so it is difficult to have them eat the regular ABC’s of a healthy diet. I’ve found that portion control works wonders. Our bodies don’t need as much food as our culture thinks. Our stomach is the size of our fist, or at least that’s how it started. It has an elastic property so we can teach it to reduce its size the same way we taught it to expand. Start by reducing your portions by 10 percent every two weeks until you reach the right portion size. You’ll see your weight dropping on week four!
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Emily VanCamp Workout Routine Research
VanCamp’s trainer for Revenge also goes on to tell Shape a lot about her style that was used during their training.
Of course if you want to see a more Marvel-esque training style used among our other Marvel celebrities you can check those our in our Workout Database (there are a ton…).
Here’s how Fuentes starts telling them about her technique:
LF: My technique that I use with all of my clients is the “freeze technique.” It’s basically about stopping on each point of the move for a quick second, which permits your brain to connect with the muscles you want to work. For example, if you are doing a squat, you want to stop on the lower part of the move, focus on the muscle you want to emphasize (in this case your glutes), and stand up or finish the move, squeezing your muscles from there. When you’re in a standing position, you’ll want to keep squeezing your butt until you start the next repetition. The trick is not to finish “X” amount of repetitions, but instead to make the move more efficient, burn more calories in less time, get a burn with less weight, and get in shape faster!
She also goes on to talk about specific technique with VamCamp, and the volume of which they train:
SHAPE: So what type of workouts do you do with Emily VanCamp that utilize this technique?
LF: Her workouts are always changing, but they tend to be half on land and half in water. We’ll focus on things such as Pilates, planks, pushups, or side extensions-just basically a lot of body movements using her bodyweight. But we won’t do any squats or lunges.
SHAPE: How often do you train her and how long is each session typically?
LF: It depends on her shooting schedule, but on average, three to four days per week, for an hour to 75 minutes per session.
And, lastly, she even shares a sample “butt blasting” workout that I’ll share below along with a sample workout routine schedule that is similar to what VanCamp would have been utilizing for Revenge.
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Emily VanCamp Workout Routine
3-4 days per week, 75 minutes per session
For the sample schedule I’m going to give you a plan revolving around 3-4 days per week that will look similar to how VanCamp and Fuentes were training. Below that I’ll also be sharing the butt-blasting workout that Fuentes shared as well!
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Emily VanCamp Workout: Sample Workout Routine Schedule
Tuesday: Circuit Training
Wednesday: Active Rest Day
Friday: Pilates and Circuits
Saturday: Active Rest Day
Sunday: Rest Day
Emily VanCamp Booty Blasting Workout
**This workout is shared from Shape.com and celeb trainer Lalo Fuentes.**
1. Stand tall with one foot in the air. Once you feel comfortable and stable, reach for the tip of your standing toe with the opposite hand. While you reach, let your standing knee bend a bit, keeping your chest up while pushing your hips back. This will force your back to straighten.
2. Freeze on the bottom of the move for a quick second, squeeze your glutes, and slowly stand up. When you reach the standing position, keep your glutes squeezed, your shoulder blades together, and your palms facing forward. Complete 15 reps.
Tip: This is a great exercise to work on the insertion point between your butt and hamstrings (in other words, it will help lift your booty!).
Side Leg Raises:
1. Stand tall and extend one leg to the side as if you are kicking sideways but without kicking, just extending (kicking to the air is not beneficial for your joint muscles, and it won’t give you the time to connect with the muscles you want to work). To extend your leg, you want to bring your knee up first and then extend, toe pointing forward.
2. Once your leg is fully extended, freeze for 1 second and connect with your butt muscles on the outer side of your leg. Your arms should be in front of you and parallel to each other. Alternate legs and do 15 to 20 reps on each side.
1. Lie faceup with your arms by your sides, palms facing down, and your knees bent with your feet flat on the floor. While keeping your knees parallel to each other, lift your hips up and freeze at the top of the move, concentrating on your butt.
2. Bring your hips down, and barely touching the floor, freeze for 1 second and lift your hips again. Complete 20 reps.
Over and Over:
1. Lie on your side with your legs stacked, your bottom hand supporting your head (beach position), or your head resting on your arm. Lift your top leg up and then move your leg as far back as you can and down to almost touching the floor behind you. From there, lift and move your leg forward and down to almost touch the floor in front of your body (this move assimilates the letter U but upside down).
On every point of the move, freeze for a quick second and engage your butt to intensify the burn. Complete 20 reps (if needed, strap 2.5lbs to your ankle).
Tip: This move targets your glutes in areas that neither squats or lunges can. Fuentes uses this mostly with people who already have a good base and just need to trim the last bits to make a perfect butt.
Now it’s time to hit the pool! The pool permits your body to go on angles that you can’t on the ground, and that’s why Fuentes likes to mix things up. Begin by treading water for as long as you can, then try a few variations below.
Fuentes likes to start with the famous “egg beaters” and then quickly continue with the same but with both legs moving at the same time in opposite directions. The left leg goes clockwise and the right leg counter-clockwise at the same time. While doing this, you are also working on your shoulders and triceps when you move your arms around.
Kicking with Hands Up:
This targets your glutes and core muscles in a very intense way. If your legs stop moving for a second, you will start sinking. VanCamp has been able to do this move for 15 minutes straight! It is a very difficult and challenging exercise.
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