Yvonne Strahovski and the Forza Workout

by Mike · 2 comments

in Celebrity Workouts, Workout Routines

Yvonne Strahovski and the Forza Workout

We recently listed Yvonne Strahovski, who plays agent Sarah Walker on Chuck, as one of The Celebrity Workout’s Top 10 Fittest Celebrities You Don’t Know.

A little while back, Yvonne demonstrated the Forza workout for Self magazine. Forza is a core workout based on samurai swordmanship.  Using a broomstick, bat, a bokken (a Japanese training sword), or other dull object (about 3 feet long), you swing the object as you would a blade to activate your core, shoulders, arms, and legs.

Yvonne admits that she doesn’t normally do Forza. Instead, her workouts include hiking, resistance bands, and core exercises. As for her diet, she simply makes sure to eat plenty of fruits and vegetables and protein, while minimizing carbs. However, this celebrity still manages to teach us how to do Forza ourselves.

Check out Yvonne Strahovski in action:

Here is a sample Forza workout provided by Self.

Try it Do one set of each move as described, in order; repeat sequence once. Unless otherwise indicated, begin in On Guard position: feet together, holding “sword” with hands at navel, “blade” at 45 degrees. Grip tip: Keep hands at least 3 inches apart, wrists turned in slightly. The top, guide hand pushes; the bottom hand pulls. Now you’re ready for killer results.

forza body toning 01 fiss296 Yvonne Strahovski and the Forza Workout workout routines celebrity workouts

Golden thighs

From On Guard, right hand in top position, raise sword above head until elbows are in line with ears. Sidestep left into a squat as you cut down the center line of your body with sword (as shown). Return to On Guard. Repeat on opposite side for one rep. Do five reps. Switch hands, so left is on top; repeat.

  • Works shoulders, butt, legs
forza body toning 02 fiss296 Yvonne Strahovski and the Forza Workout workout routines celebrity workouts
License to thrill

From On Guard, right hand in top position, raise sword overhead until elbows are in line with ears. Begin to lunge forward with right leg (as shown). Cut forward, down center of your body, lunging deeper. Return to On Guard. Do five reps. Switch hands; repeat, lunging with left leg.

  • Works arms, abs, butt, legs

forza body toning 03 fiss296 Yvonne Strahovski and the Forza Workout workout routines celebrity workouts

Strike it rich

From On Guard, right hand in top position, shuffle two steps forward with right leg as you block an imaginary opponent’s sword from the right (as shown), then left. Shuffle two steps back for one rep. Do five reps. Switch guide hand and lead leg; repeat.

  • Works shoulders, arms, abs

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The art of core

Start in a squat, gripping sword with right hand on top. With hands near right hip, hold sword parallel to ground, tip facing behind you. Pivot, rotating hips and shoulders as you cut sword horizontally across body, ending with tip in front of left side (as shown). Do five reps. Switch guide hand; repeat on opposite side.

  • Works back, abs, obliques

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Gotcha!

From On Guard, right hand in top position, draw arms back until hands are next to left side of torso. Lunge forward with right leg as you thrust arms in front of you (as shown). Imagine you’re stabbing an opponent in the chest. Return to On Guard. Do five reps. Switch hands and lead leg; repeat on opposite side.

  • Works arms, abs, butt, legs
forza body toning 06 fiss296 Yvonne Strahovski and the Forza Workout workout routines celebrity workouts
Twirler royale

Stand with feet staggered, right foot in front, and grip sword, right hand on top. Drop tip of sword to right and bring hands over right shoulder to behind back (as shown), keeping elbows high. Cut forward, down center of body. Do five reps. Switch guide hand and lead leg; repeat on opposite side.

  • Works arms, abs, obliques

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Code name: sexy

From On Guard, right hand on top, step right leg forward and bring base of sword up by right temple (as shown). Rotate hips and shoulders left as you cut downward, with sword tip up, diagonally across body. End with sword tip in front of left shoulder, sword almost parallel to body. Do five reps. Switch guide hand and lead leg; repeat on opposite side.

  • Works shoulders, arms, abs

forza body toning 08 fiss296 Yvonne Strahovski and the Forza Workout workout routines celebrity workouts

The avenger

From On Guard, right hand on top, step right foot forward and drop sword tip behind right leg. Cut an upward diagonal line across body, rotating hips from right to left. End with tip of sword in front of right shoulder (as shown). Do five reps. Switch hands and lead leg; repeat on opposite side.

  • Works shoulders, arms, back

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Emily March 15, 2010 at 4:40 PM

i saw a chick do this workout on regis & kelly. she was INSANELY buff. much buffer than this girl, not sure if they are the same person. kelly said it was a great arm workout and she is super buff too! but, nowhere near as buff as the instructor. kelly wore a sweatshirt because she looked tiny in comparison!

Mike March 15, 2010 at 9:13 PM

This is Yvonne. I doubt the person on R&K was Yvonne. Kelly is ripped too. Can only imagine what the instructor was like…

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