Free tools Windows power users keep installed
One-click scans. No signup required.
Viola Davis’s trainer, Gabriela Mclain, described an intensive preparation for The Woman King: during three months of pre-production, Davis reportedly trained at least five hours a day, combining running, martial arts and strength work. Shape also published a seven-movement full-body workout designed by Mclain. It is a trainer-designed routine—not confirmation that Davis performed every movement exactly as printed.
How Davis reportedly trained for The Woman King
In a September 12, 2022 interview with Shape, Mclain said Davis trained for a minimum of five hours each day during three months of pre-production: one hour of running, two hours of martial arts and two hours of strength training. Those figures are Mclain’s account as reported by Shape, not independently audited training logs.
Mclain said Davis especially enjoyed deadlifts and bicep curls, while squats, step-ups and push-ups were among the movements she disliked. Those comments describe Davis’s preferences; they do not mean all of those exercises appear in the workout below.
The seven-movement workout published by Shape
Mclain’s routine uses a plate, dumbbells, a kettlebell and a barbell. The chest-press exercise can be done on a bench or on the floor. Most movements follow intervals of 45 seconds of work and 15 seconds of rest, with the number of sets varying. The instructions below summarize the published movements; use Shape’s article for its full cues and illustrations.
Do these 3 things before closing this tab:
1Clear out junk files and repair common Windows errors2Scan for outdated or missing drivers - takes under a minute3Repair Windows errors before they cause bigger problems#1 Best Overall
- adjustable dumbbell set
- 【1 Second Weights Adjustment】One hand, one second. Quickly switch between five weights from 4 to 25 lbs. Get more sets per workout and more muscle fatigue per hour. That's easily 5x the efficiency of old-school plate swapping
- 【90% Cost & Space Saving】Replace 5 bulky dumbbell sets with just one adjustable dumbbell set. Less clutter, more workout space. Perfect for your home gym
- 【No More Slippery Surprises】Still sweaty-palm, dumbbell-slipping moment mid-rep? No way. 33mm of soft rubber. A textured grip that actually grabs back. Rep after rep, you're locked in
- 【Expert-Certified Dual-Lock System】 We take safety seriously, so we brought in experts to engineer a dual-lock system just for our adjustable dumbbells. Weight adjustments are made only when the dumbbell is on the base. Rotate to your desired weight, then lift. The handle locks your plates automatically the moment you pick it up. Overhead presses or any lift above your head? Both locks hold
| Movement | Equipment and movement | Work, rest and sets |
|---|---|---|
| Standing elbow-to-knee oblique twist | Plate held at chest level; twist the torso as one knee comes toward the opposite elbow. | 45 seconds of work, 15 seconds of rest; switch sides; 3 sets per side. |
| One-arm closed shoulder press in split squat | Dumbbell; hold a split squat and press one arm overhead with the elbow tucked. | 45 seconds of work, 15 seconds of rest; switch sides; 3 sets per side. |
| Split squat to Arnold press | Dumbbells; rise from a split stance while rotating and pressing overhead, then return to the split squat. | 45 seconds of work, 15 seconds of rest; switch sides; 2 sets per side. |
| Kettlebell halo with split squat | Kettlebell; circle it around the head, then move into alternating split squats. | 45 seconds of work, 15 seconds of rest; 3 sets. |
| Jumping lunges with lat row | Kettlebells; alternate low jumping lunges while rowing on each side. | 45 seconds of work, 15 seconds of rest; 3 sets. |
| Chest press with bicycle crunch | Barbell, performed lying on a bench or the floor; combine a chest press with alternating bicycle-leg movement. | 45 seconds of work, 15 seconds of rest; 3 sets. |
| Sword crunches | Dumbbell; lying on the floor with knees bent, crunch while sweeping the weight forward between the knees. | 45 seconds of work, 15 seconds of rest; 3 sets. |
Frequency and ways to scale the routine
Mclain recommended doing the published workout three to four times per week. She suggested adapting it with lighter weights, a slower tempo, less depth or body-weight substitutions. The feature does not establish a particular health or body-composition result from following the routine.
The movements combine loaded presses and rows with split squats, lunges and abdominal work. If a movement or its equipment is not appropriate for you, use a modification that keeps the exercise controlled rather than trying to match Davis’s reported training volume. Shape’s article provides the detailed exercise instructions and illustrations.
Rank #2
- 5-IN-1 MULTIFUNCTIONAL DUMBBELL SET: Easily converts into dumbbells, kettlebells, barbells, weight plates, and push-up stands. Perfect for presses, squats, lunges, rows, and more. Replace multiple fitness tools with one versatile FITPLAM weights dumbbells set
- EXCLUSIVE DUAL-LOCK NUTS: Featuring a unique red-and-black double-lock system, the red nut provides primary locking while the black ring adds a second layer of security. Compared with standard single-lock nuts, it better prevents weight plates from loosening, spinning, and shifting for safer, more focused workouts
- MULTIPLE WEIGHT COMBINATIONS: Customize your training intensity with adjustable weights options. Each individual dumbbell can be adjusted to 6/8/10/13/15/17/22.5lbs, barbell: 7.5-45.8 lbs, and kettlebell: 3.8-23lbs. Whether you're a beginner or an experienced fitness enthusiasts, this set adapts to your strength and fitness goals
- REINFORCED BARBELL CONNECTOR: Built with a durable steel core and wrapped in 25mm high-density foam. Soft, sweat-resistant padding helps reduce pressure on your shoulders and neck for greater comfort during barbell exercises
- PREMIUM WEIGHT PLATES: Filled with high-density iron sand and wrapped in durable PE material. Helps protect floors, resists daily wear, minimizes rattling, and provides a stable lifting experience. Dual-sided LB/KG markings allow quick weight identification during workouts
What Mclain reported about Davis’s nutrition
Mclain told Shape that nutrition was a major part of Davis’s preparation, with the goal of gaining muscle mass. The article says her plan included carbohydrates such as sweet potatoes, quinoa and brown rice; protein sources such as lean beef, chicken, fish and eggs; snacks between meals; and fats such as avocado and olive oil. Mclain also said she arranged a DNA health analysis and described Davis eating every three hours.
These are details of one actor’s reported preparation, not general nutrition or medical advice. The Shape feature does not establish that this approach is necessary or suitable for anyone else.
Quick Recap
Best Value
- 1 set. 5 Functions: No more buying dumbbells, kettlebells, barbells, push-up stands, and plates separately. This all-in-one adjustable dumbbell set replaces them all. High value, zero hassle. Easily build your home gym
- Custom Weight for Every Routine: The dumbbell pieces feature a detachable design, and the adjustable weight range for the single dumbbell is 6 lbs-22.5 lbs, the kettlebell is 4 lbs-19.5 lbs, and the barbell is 8 lbs-45 lbs. Suitable for beginners to professionals, it meets your exercise intensity needs in different stages in just one device. Installation is easy
- Solid Iron-Sand Construction: Our plates are integrally molded with high-density iron sand, not loose river sand. Zero shaking, zero rattling, and zero dust leakage—even after years of use. Just solid weight set that lets you focus entirely on your form and explode through every rep with confidence
- 15MM Thickened Foam: Thin padding flattens fast and digs into your neck. Our 15*430 mm high-density foam wraps a 5mm steel core, curved to fit your neck naturally — plush, breathable, sweat-absorbent. Keep the bar off your neck and your mind on the move. An upgrade you’ll feel from rep one to rep one thousand
- Premium Eco-Friendly Materials: Breathe easy while you train. Our dumbbell set is crafted from high-quality, non-toxic, eco-friendly materials that contain zero harsh chemicals. No gasoline smell, no off-gassing, no sticky residue on your hands. Just a clean, fresh workout experience that's safe for you, your family, and your home
Rank #4
- QUICK ADJUSTMENT DIALS: Switch between weight settings with a quick twist of the dials, from 5 to 52.5 pounds per dumbbell.*
- SPACE-SAVING DESIGN: Get more workout in less space by replacing 15 separate weights with a single, all-in-one set.
- PREMIUM METAL COMPONENTS: Reinforced with durable metal plates and a locking system to keep weights in-place.
- COMFORTABLE GRIP: An ergonomic, non-slip handle provides extra control and comfort with each lift.
- ADDITIONAL FEATURES: Included storage trays; train with JRNY on your phone or tablet free for 2 months.*
Rank #3
- PATENTED QUICK-SELECT WEIGHT SYSTEM – Powered by the patented ADJUSTABELL weight adjustment system (U.S. Patent No. 11,285,354), this innovative design delivers fast, seamless weight changes with a simple twist of the full rotation handle and cradle system. Easily adjust from 10–55 lb in 5 lb increments without knobs, pins, or levers—providing a smooth, efficient, and premium strength training experience.
- PREMIUM CONSTRUCTION & DURABILITY – Features a precision-built weight adjustment system with clear weight indicators and a full 360° rotating handle for smooth, efficient weight changes. The weight plates are crafted with high-strength nylon coatings that deliver exceptional durability, superior impact protection, high-temperature resistance, and outstanding abrasion resistance. Unlike standard PE-coated plates, nylon-coated components offer enhanced structural integrity, a premium finish, and greater resistance to wear, helping maintain performance and appearance through years of demanding strength training.
- SECURE LOCKING DESIGN & ANTI-ROLL STABILITY – Anti-roll hex shape design helps prevent unwanted movement for added safety during workouts. Engineered with a secure weight-locking system to keep plates firmly engaged through every rep. Includes a dedicated storage tray that cradles the weights during adjustments, ensuring maximum security, floor protection, and seamless weight changes.
- STRAIGHT NON-SLIP GRIP HANDLE – Durable steel handles with tight knurling provide exceptional comfort, control, and a secure non-slip grip for a professional gym-quality feel. Designed for long-lasting durability, enhanced handling, and efficient strength training at home.
- SPACE-SAVING HOME GYM SOLUTION – Eliminate the need for multiple dumbbell sets. One compact adjustable weight system maximizes floor space, reduces clutter, and creates a more organized workout area in apartments, garages, and home gyms. Includes a storage tray to keep weights organized. 10 weights in 1 set for 55 lb dumbbell options.
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on Amazon at the time of purchase will apply.
