The real actions stars
Behind the scenes of Hollywood’s biggest blockbusters, there are the stunt performers who spend long, hard hours on set, ready to execute fantastic feats of physical power at a moment’s notice. They are chameleons of fitness, capable of making the impossible possible. But as each performer reveals, there’s no magic involved in how they stay in shape. The secret is finding what works best for you.
Name: ALICIA VELA-BAILEY
Age: 34 Height: 5’9”
Weight: 118 lbs
Up next: Doubling for Gal Gadot in Wonder Woman
When Wonder Woman finally appears at the end of Batman v Superman: Dawn of Justice, she manages to steal the scene from two of the greatest superheroes of all time. In short, she’s a badass demigoddess with enough fierceness to upstage the boys who have spent the past two and a half hours doing a lot of moping and not a lot of fighting or life saving.
But not only is Wonder Woman strong and fierce, she’s also extremely lithe and graceful, just like Alicia Vela-Bailey, the woman performing her stunts. While Vela-Bailey attributes her strength to her gymnastics background, she says her grace comes from years of training as a dancer. “I never did martial arts growing up,” she says, “but the dancing helped me to pick up fight choreography really fast.” She endorses taking any basic dance class—from hip-hop and jazz to ballet and ballroom—as a great way to improve your fighting stance and rhythm.
For her strong but lean look, Vela- Bailey doesn’t train with weights but instead uses her own body weight to train by doing pull-ups, push-ups and v-ups. And like many of her fellow stunt performers, she incorporates stretching into her workouts. “I hate the pike stretch, but I make myself do it for at least 30 seconds to a minute. Otherwise, you’re not getting the full benefit of the stretch.”
She also has a built-in workout partner: her husband, Matt Mullins, whom she met while learning a big fight with him on the set of Divergent. “We love to help motivate each other. If someone is having a sluggish day, it’s like, ‘Oh, come on! You can do it!’ It gives you that extra push and you want to do your best.”
And after a long day on set or at the gym, Vela-Bailey makes a point to relax by taking a bath with Epsom salts or getting a massage, even if it’s just at a kiosk at a mall. “When it’s time to relax,” she says, “just take it easy and take care of yourself.”
Name: MATT MULLINS
Age: 36 Height: 6’1”
Weight: 200 lbs
Up Next: Stunt Coordinator for Netflix’s The Defenders
When videogames like Street Fighter and Mortal Kombat made their debut more than 20 years ago, they served as inspiration for the emergence of an extreme style of martial arts, one that incorporated extraordinary acrobatics and a healthy dose of showmanship.
One of the leaders in the development of that style is Matt Mullins, a champion martial artist, stunt performer and fight choreographer who’s currently creating all the action sequences for Netflix’s The Defenders. “Those moves you see in video games?” he says. “They didn’t exist back then. So we were like, ‘Why can’t we just do those on our own?’ ”
Today, the fingerprints of extreme martial arts are all over Hollywood blockbusters. “I like to think that the moves that we perform are like what you see in a Jackie Chan movie—but without all the wires,” he says. “We’re able do moves that don’t require visual effects.”
Although it can take years of training to get to Mullins’ level, he says there’s a style out there for everyone. “It’s important to try different styles and see what works for you and find what inspires you to go to the gym,” he says. “Maybe it’s learning basic kicks and punches in karate or something more relaxing like tai chi.”
Beyond maintaining his martial arts skills and picking up new ones, Mullins likes to stay fit by creating “super sets,” where he supplements weights with exercises that utilize his entire body. “If I’m doing lat pull-downs, I’ll supplement them with pull-ups and burpees because I want to challenge my core and do those movements until failure,” he says. “That’s how I get stronger.”
Name: HEIDI MONEYMAKER
Age: 39 Height: 5’3”
Weight: 113 lbs
Up Next: Doubling for Ruby Rose in John Wick 2 and Michelle Rodriguez in Fast 8
In the Marvel film franchise, Black Widow can climb her opponent like a spider monkey, wrap her thighs around his neck and bring him down with a thud in a matter of seconds. Those fighting skills are brought to life thanks to veteran stuntwoman Heidi Moneymaker.
As a former NCAA gymnastics champion, Moneymaker has been a fitness nut her entire life, but to become a stunt performer she had to develop the strength, agility and endurance to perform challenging fight scenes for 8 to 10 hours straight. “There are times when it’s all you, all day long, and it’s exhausting,” she says. “Over the years, I’ve had to figure out the right way to train myself and be prepared for almost anything.”
One of the first things a stunt performer has to learn, Moneymaker says, is how to fall. “For that, take judo classes. Your body starts to get used to hitting the ground. It kind of hurts at first, but as you do it more often, you get numb to the shock of it.”
For building strength, Moneymaker believes in adding plyometrics—explosive exercises like box jumps, lunge jumps, high knees, burpees and power jacks (“it’s like a jumping jack with a little bit of pepper”)—to her cardio routines. “Adding a plyometric portion to your workout can improve your reaction time,” she says. “You become more consciously aware of your body so you can make your muscles fire when you want them to.”
Recently, Moneymaker decided to use the training techniques she’s developed over the course of her career to create her own fitness program, Fierce Lotus. The workout routines combine high-energy plyometrics with fight choreography, where participants punch and kick imaginary opponents.
“We’re creating a fantasy that’s not unlike the fantasy you feel when you go see an action movie,” she says. “But now instead of sitting in your chair, eating popcorn and watching somebody else do it, you become the superhero.”
Name: CHRIS BREWSTER
Age: 34 Height: 5’10”
Weight: 180 lbs
Up Next: Doubling for Charlie Cox on The Defenders
Early in the first season of Daredevil, the eponymous hero takes on almost a dozen men with a combination of boxing and martial arts, as well as some tricking and parkour thrown in for good measure.
Those impressive, acrobatic twists are the signature work of stunt performer Chris Brewster, a former martial arts competitor with black belts in karate, tae kwon do and kong soo do.
Although Brewster is a martial arts master, he admits there’s no way he could ever be an expert in everything. “The only way you can look like an expert at everything,” he says, “is to be very fit, mentally aware and ready to learn something at the drop of a hat. And then be able to perform and look like you’ve mastered it for several years.”
To preserve his peak fitness, Brewster believes in training for two kinds of endurance: short-term anaerobic and long- term aerobic. To build his explosive, short-term energy, he turns to CrossFit workouts such as “the Murph,” where he completes the following as fast as possible: running one mile, doing 100 pull-ups, 200 push- ups, 300 squats and then running another mile. For his aerobic training, Brewster goes on a long run (5 to 12 miles) three times a week. He also weight-trains five days a week, on top of any specific preparation he might be doing for work. “I look at stunts as full-time job,” he says.
At the end of the day, perhaps the most important part of his training is the time he spends on his mobility. “I don’t go a single day without spending half an hour on a foam roller and stretching,” he says. “I’ve always been extremely quick to heal, and that’s helped me a lot in my career.”
Name: CALE SCHULTZ
Age: 38 Height: 6’4”
Weight: 240 lbs
Up Next: Performing stunts in Logan and Atomic Blonde
Stuntmen are generally not supposed to be noticeable, especially when they’re doubling an actor. But directors looking for large, imposing evil-henchman types call up guys like Cale Schultz.
A veteran stuntman in his own right, Schultz is also director of operations at 87Eleven Action Design, a team of stunt performers (including Heidi Moneymaker) who create blockbuster fight choreography from the ground up—and that includes whipping idle actors and actresses into superhero shape. Schultz focuses on strength and endurance training, teaching them the same exercises he uses to stay fit.
“I keep it very basic,” Schultz says. “I have them do heavier compound movements that focus on core stability and loading the spine. That means lots of dead lifts, overhead presses and heavy squats—with some biceps curls and triceps extensions thrown in to build up a physique that looks good on camera.”
He’s also a big fan of using a weighted sled. “It’s great for building muscular endurance as well as explosive power.”
The track at 87Eleven is about 30 meters long, so Schultz has his trainees push the sled, loaded up with half their body weight, down and back as hard and as fast as they can. Then they repeat the exercise five more times over two-minute intervals. The entire exercise only takes about 12 minutes.
“But in that time,” Schultz jokes, “you are trying not to die. You think it’s not that big of a deal until you start pushing that damn thing as hard as you can.”