Stephen Amell’s strength in numbersThe star of Arrow and Teenage Mutant Ninja Turtles 2 is a pro when it comes to performing physical feats on screen. Want his superhero physique? Amell breaks down what it takes to convincingly play a masked crusader.
5 - MONTHS SINCE HE ATE ICE CREAM
When Amell landed the lead in Arrow, he cut most dairy products from his diet. But sometimes he’ll indulge: “After I went for a hike during the Christmas break,” he says, “I thought, I feel like having an ice cream.”
Besides cutting calories, eliminating dairy can reduce sluggishness and improve digestion, but include other calcium-rich sources in your diet, like leafy greens and lentils.
Weight: 200 lbs.
Big-screen breakout: Plays rollerblading vigilante Casey Jones in Teenage Mutant Ninja Turtles: Out of the Shadows, in theaters June 3
14 - Height in feet of the wall he scales
Parkour is frequently featured on Arrow, and Amell is, he admits, a natural. “I just go for it and I’m not afraid of falling,” he says, “which is the basic tenet of successfully learning how to do parkour.” To tackle a 14-feet-high warped wall, Amell says it’s all about overcoming mental obstacles. “You have to imagine that your feet are flat on the ground.”
25 - Minutes he runs on the treadmill
While shooting in Vancouver, Amell works 14-hour days, five days a week, which doesn’t leave a lot of time to exercise. Instead, he focuses on concentrated workouts. “I believe you can do everything you need in just 25 minutes,” he says. His routine: run 3.5 miles, getting faster with each mile—a technique he picked up training for marathons. “It also helps pass the time because treadmills are boring.”
1 - Skills he had to refresh for TMNT 2
In Teenage Mutant Ninja Turtles: Out of the Shadows, Amell plays the rollerblading vigilante Casey Jones. “We have a big skating sequence in the movie, so I had to get back into that,” he says. As for other training, he didn’t have to do much else due to the nature of his character. “When we meet Casey Jones, he’s not a very seasoned fighter. In the fights, he’s almost flying by the seat of his pants, just trying to hang on and not get himself hurt. It was incredibly different from Arrow, which was exciting.” That said, Amell jokes that he was a little disappointed that he wasn’t able to show off more of his hard-earned physique in the film. “I don’t have to take off my shirt in Turtles. I remember thumbing through the script and going, wait, where’s the shirtless scene?”
50 - WEIGHT IN pounds HE ADDS WHILE DOING CHIN-UPS
Amell says that there are tricks you can apply while doing chin-ups, such as adding extra weight to your body. “I play a superhero who doesn’t have any superpowers, so I don’t want to look as if a stiff breeze will blow me over,” he jokes. “As simple as it sounds, push-ups, chin-ups and sit-ups work for me. It’s all about manipulating your own body weight.”