Monday night gym visits fell by 26% during the six-week run of Game of Thrones season 8
While the latest season of the hit HBO show impacted gym attendances, many people have also been inspired to train by their favourite Game of Thrones stars.
Popular Google Suggest searches reveal that Game of Thrones has had an impact on the kind of workout people want to do when they get to the gym, with common searches including:
- Game of Thrones workout
- Game of Thrones fitness
- Mountain deadlift
- Mountain workout gym
- Jon Snow workout
- Ayra Stark training
- Khal Drogo workout
The Mountain’s in-gym exploits are well-documented. Hafthor Björnsson, the actor who plays The Mountain, is the reigning World’s Strongest Man.
So how can you integrate The Mountain’s training plan into your own? PureGym personal trainer Kasumi Miyake put together these Game of Thrones-inspired workouts.
The Mountain-inspired workout (for gaining power and muscle mass):
- A: Strict barbell press / 6-8 reps / 3-4 sets / 2-3 mins rest
- B: Standing single arm dumbbell press / 8-10 reps / 3-4 sets / 1-2 min rest
- C1: Farmers walk / 30-40 paces / 20 metres
- C2: Medicine ball slams / 15 reps
Superset both C exercises, repeating them three times with a minute’s rest in between rounds.
Jon Snow-inspired workout (for strength and endurance – think Jon’s performance in the Battle of the Bastards):
- A1: Dumbbell floor press / 10-15 reps
- A2: Knee crunches / 15 reps
Three sets for this superset, resting 45 seconds to a minute between rounds.
- B1: Dumbbell shoulder press, front raises, lateral raises / 10 reps each back-to-back
- B2: Bear crawl shoulder tap / 12 reps
Three sets for this superset, resting a minute between rounds.
- C1: Cable wood chop / 15-20 reps per side
- C2: Hanging leg raises / 15 reps
Three sets for this superset, resting 45 seconds to a minute between rounds.
- D1: Kettlebell swings / 20 reps
- D2: Barbell ab roll outs / 15 reps
Three sets for this superset, resting 30-45 seconds between rounds.
Arya Stark-inspired workout (for speed and agility):
- A: Barbell back squats / 8-10 reps / 4 sets /1-2 minute rest
- B: Dumbbell off-set reverse lunge / 12-15 reps each leg / 3 sets / 1 minute rest
- C1: Pull ups / 8 reps
- C2: Press ups / 15 reps
- C3: Toes to bar / 10 reps
Three sets for this tri-set. Rest for a minute between rounds.
- D1: TRX Y fly / 10 reps
- D2: TRX row / 10 reps
- D3: TRX mountain climbers / 10 each side
Three sets for this tri-set. Rest for a minute between rounds.
These workouts can help support a variety of gym goals, whether you’re trying to build muscle, gain strength or burn some body fat.
