Margot Robbie's Crazy 8 Circuit for Harley Quinn

Ruining fantasies everywhere...

Suicide Squad premiered in 2016, introducing us to characters billed as 'anti-heroes'. One of the stand out performances from the film was Margot Robbie's portrayal of 'Harley Quinn'. Robbie's performance was so well received it's led to her reprising her role for the upcoming 'Birds of Prey' movie due for release in 2020.

But how did Margot Robbie prepare for her role?

She performed the majority of her own stunts, which often required a balletic style of movement. So she enlisted the help of personal trainer Andie Hecker. Hecker's dance background inspires her approach to training, making her a good fit for Margot Robbie's demanding fight scenes and dance choreography.

Together they developed a training routine which addressed Robbie's need to be functionally fit and move with finesse, whilst also being physically fit enough to cope with the demands of her fight scenes.

Robbie's training sessions would last over 2 hours, with at least 30 mins dedicated to Hiit cardio. She also incorporated the "Crazy 8" training method into her sessions. However, Robbie's trainer "modified" this training method as the star was concerned about "turning into the Hulk by the end of filming".

Crazy 8 Training Method:

8 Exercises

8 Reps of each

Repeat 2-4 times

Margot Robbie's "Modified" Crazy 8 Training Method:

8 Exercises

20-30 Reps of each!

Repeat 3-4 times

Way more reps! But does that make it harder or any more effective?

This is the breakdown of Margot Robbie's circuit:

• Body weight squats (or use 1 dumbbell for advanced) x 20 Reps

• Weighted arabesques x 20 Reps each side

• Tricep Extensions x 25 Reps each side

• Lateral Raises x 30 Reps

• Lateral Circles x 20 Reps forward x 20 Reps backward

• Bicep Curls x 20 Reps

• Tabletop Crunches x 20-25 Reps

• Clam shells (Banded for advanced) x 25 each side

Do 1 set of each exercise, rest for 1 minute, then repeat 2-3 more times.

The Review

Pros:

• Weirdly fun

• Full body activation

• Great if you haven't got much time (Completed in roughly 30 mins)

Cons:

• Outdated thinking behind the number of reps performed

• Need a lot of different weights close by

• Could do with a couple more compound exercises

The summary

I really like the Crazy 8 training method! I think it's a great way to fit a lot of exercises in to a short period of time.

My only problem with this "modified" method is that there's far too many reps and the reasoning behind this many reps is outdated. The idea that lifting very light weights for 20+ reps stops women becoming "bulky" is such an old and disproved theory! It annoys me that it still gets publicity!

I think this training routine is good fun and an effective one to throw into your own training schedule, but please stick to the original Crazy 8 method, do 8 reps of 8 exercises with moderately heavy weights and you'll be good.

You can see the exercises listed in this workout performed on my Instagram @Spear_fit

Much love,

Joe.