Charlize Theron’s portrayal of Lorraine Broughton in Atomic Blonde required more than just looking fit—she had to perform highly choreographed, realistic fight sequences with speed, power, and endurance. Unlike Mad Max: Fury Road, where she played a rugged warrior, Atomic Blonde demanded a leaner, more agile physique and the ability to perform complex hand-to-hand combat sequences.
Theron did 95% of her own stunts, training in martial arts, strength, and mobility work under professional stunt trainers. She also worked with Keanu Reeves’ “John Wick” stunt team to master realistic fight choreography.
Charlize Theron’s Atomic Blonde Workout Routine
To prepare for Atomic Blonde, Charlize’s training was brutally intense, focusing on:
- Strength & agility for quick, explosive movements
- Combat training (Judo, Jiu-Jitsu, Krav Maga)
- Endurance & conditioning for long fight sequences
Weekly Workout Plan
- Monday: Strength Training + Martial Arts
- Tuesday: Boxing + Agility Work
- Wednesday: Combat Drills + Mobility Training
- Thursday: Strength & Conditioning
- Friday: Full-Body HIIT + Fight Choreography
- Saturday: Weapon & Stunt Training
- Sunday: Active Recovery (Yoga, Stretching)
Workout Breakdown
1. Strength & Power Training
To build the explosive strength needed for fight scenes, Theron focused on compound movements and bodyweight exercises.
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 3 | 8 |
| Kettlebell Swings | 3 | 15 |
| Weighted Squats | 3 | 10 |
| Push-ups | 3 | 20 |
| Hanging Leg Raises | 3 | 15 |
2. High-Intensity Boxing & Agility Training
Boxing helped Charlize develop speed, reflexes, and endurance for her brutal fight scenes.
| Exercise | Sets | Reps |
|---|---|---|
| Heavy Bag Work | 5 | 120s |
| Speed Bag Drills | 3 | 60s |
| Shadowboxing | 5 | 120s |
| Footwork Drills | 3 | 30s |
3. Combat & Stunt Training
Charlize trained in:
- Judo & Jiu-Jitsu for grappling and throws
- Krav Maga & Boxing for striking and defense
- Weapon Handling & Stunts for realistic fight choreography
4. Endurance & HIIT Workouts
| Exercise | Sets | Reps |
|---|---|---|
| Sprint Intervals | 10 | 30s on / 30s off |
| Battle Ropes | 3 | 30s |
| Box Jumps | 3 | 10 |
| Jump Rope | 5 | 60s |
- Sprint Intervals – 30 sec sprint, 30 sec rest x 10 rounds
- Battle Ropes – 3 rounds x 30 sec
- Box Jumps – 3 sets x 10 reps
- Jump Rope – 5 rounds x 1 min
Charlize Theron’s Atomic Blonde Diet Plan
To maintain lean muscle and endurance, Charlize followed a high-protein, low-carb diet, avoiding processed foods and sugar.
Daily Meal Plan
Breakfast:
- Scrambled eggs with avocado & whole-grain toast
- Green smoothie with spinach, almond milk & protein powder
Lunch:
- Grilled chicken with quinoa & steamed vegetables
- Tuna salad with olive oil dressing
Dinner:
- Baked salmon with roasted broccoli
- Lean steak with sweet potatoes
Snacks:
- Protein bar
- Fresh fruit & nuts
- Greek yogurt with honey
Supplements Charlize Theron Used for Atomic Blonde
- Whey Protein – Supports muscle recovery and lean muscle growth
- BCAAs – Reduces muscle soreness & improves endurance
- Omega-3s – Supports joint health and brain function
- Electrolytes – Maintains hydration during intense workouts
Training Tips from Charlize Theron
- Train for Speed & Power – Focus on explosive movements and combat-style workouts.
- Master the Basics – Boxing and martial arts require discipline and constant practice.
- Fuel the Body for Performance – Eating the right foods supports recovery and endurance.
- Commit to the Process – Theron trained 4-5 hours a day, proving dedication is key.
Final Thoughts
Charlize Theron’s intense training, combat skills, and disciplined diet transformed her into the lethal Lorraine Broughton. If you want to train like an elite secret agent, follow her boxing, strength, and combat-focused program for a lean, powerful physique!
