It's finally March 2019 and we just got #blessed with Marvel's first female superhero movie: Captain Marvel aka the woman we're all dressing up as this Halloween. Oscar winner Brie Larson will portray Carol Danvers, and she's put in a lot of hours working out.

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Before we tell you exactly what she did to get ready for the part, here's a sweet shot of ya girl's back muscles:

Though Brie's talent is unquestionable, there are certain physical demands from anyone who's supposed to embody a superhero. Admittedly, it took her a while to accept this, she revealed to E! News: "I just wanted to be a brain, so I've only cared about reading books and understanding words, and anything that involved my body made me itchy. But this was an opportunity for me to…make my body mine."

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Brie Larson has been working closely with celebrity trainer Jason Walsh. On her transformation to Captain Marvel, Walsh said, "Her character is very very physical, so we needed her to be super resilient, super strong, so that she can recover from this and not risk shutting down production."

This meant working out five days a week for nine whole months. Men's Health broke her workout routine down:


The warmup included a full-body foam roll (1-3 minutes in each position) as well as stretching (5-6 reps per side).

To "activate" the muscles, Brie did: half-kneeling band rows (2 sets of 8-10 reps); hip thrusts (2 sets of 8-10 reps); bench y-t-w raise (2 sets of 8-10 reps); medicine ball slam (2 sets of 10-15 reps).


As for her primary exercises, Walsh had Brie doing "muli-joint movements," which included two types of deadlifts (landmine and single-leg landmine); three kinds of pushups (eccentric bench, isometric, and weighted); a total-body dumbbell series (upright row, snatch, push press, bent-over row); and six different chinup exercises (assisted, full, assisted eccentric, isometric, three-step isometric, 90-degree hold).

On top of this regular routine, Brie Larson also took notes from Chris Hemsworth (yes, Thor) on how to work those guns.

Here, she channeled her inner Spider-Man with a wall-climbing sesh.

Brie mixed up her weight training with boxing.


And here she is, pushing a 5,000-pound jeep for a full minute.

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This story originally appeared on

* Minor edits have been made by the editors.

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