Thanks to Daenerys Targaryen, Missandei escaped slavery and now serves as the trusted advisor, interpreter, and handmaiden to the Mother of Dragons during her quest to rule the Seven Kingdoms.
Missandei may have been born with that body, but Emmanuel had to work really hard to sculpt it into White-Walker-fighting-shape. To do so, the Reebok brand ambassador and actress has a personal trainer and hits the gym a whopping six days a week, focusing on cardio and strengthening.
“Nathalie is very open-minded and dedicated—she makes time for the workouts, and has great potential,” Emmanuel's trainer and Reebok UK ambassador, Tyrone Brennand, told Reebok in an interview. “She also always puts 100% in every time we train, even if she’s tired from her work schedule.”
Commitment is important, and that's why the GOT star preps months in advance of shooting for the award-winning HBO series. Here's Brennand's exact workout plan that gets Emmanuel in top shape, so you can try it yourself and fight off The Dead if need be.
Monday: Boxing Circuits
Warm-up by running for 10-15 minutes.
Boxing circuits. Hit the heavy bag for 4 minutes.
- 1 minute of technical punches
- 1 minute of combinations
- 1 minute of power punches
- 1 minute of straight arm punches
Full body weight circuit (do this for 2-3 rounds, swapping with the boxing circuit every four minutes).
- 1 minute of squat presses with dumbbells
- 1 minute of burpees
- 1 minute of slam balls
- 1 minute of jumping rope 2-3 rounds
Finish with ab work, such as sit-ups and leg raises, butterflies and scissors; then inversion work, handstand practice, crow and stretch work.
Tuesday: Upper Body
Warm-up and treadmill work for 15 minutes.
Upper body work (repeat this 3 times, resting for 20 seconds in between).
- 10-15 reps of press ups (3 sets of 10-15 reps)
- 10-15 reps of commando press ups on each arm
- 30 snap jumps
- Then plank work (repeat this 3 times, resting for 15 seconds in between)
- 30 seconds of straight arm plank
- 30 seconds of elbow planks
- 30 seconds of side planks
- 10 Burpees
Finish with a leg circuit (repeat twice).
- 20 squats
- 20 alternating lunges
Warm-up for 10 minutes on the Curve Runner.
Next, sprint for 10 rounds of 30-second sprints, 30-second jog. Finish with a 5-minute slow run cool down.
Then, run through inversion, handstands, forearm stand work, crow, headstands, working a lot of core and bodyweight variations.
Thursday: Yoga Flow
Vinyasa yoga flow based upon dynamic, upper body strength, mixing up strength work with flexibility, opening up hips, shoulders and hamstrings, as well as arm, leg, shoulder strength drills.
Friday: Legs and Upper Body
Warm-up on stepper or on bike 10 minutes.
- Bodyweight squats alternating between normal and sumo squats, set of 60 reps.
- 10-15 leg press
- 15-20 walking lunges
- 20 seconds of frog jumps
- 10 assisted pull-ups, repeat from leg presses for 3 sets
Saturday: Cardio Circuits
Complete 3- 4 rounds of the below.
- 1 minute of burpees with 30 seconds of rest
- 1 minute of jumping squats with 30 seconds of rest
- 1 minute of mountain climbers with 30 seconds of rest
- 1 minute of press ups with 30 seconds of rest
- 1 minute of press ups from knees with 30 seconds of rest
- 1 minute of crunches with 30 seconds of rest
- 1 minute of bicycles with 30 seconds of rest
And there you have it.
This article originally appeared on Prevention US.