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Brie Larson has been chosen to play the first female lead in Marvel’s cinematic universe as she takes on the role of Carol Danvers in Captain Marvel, which is set to be released next week.

To take on the task of playing a superhero, Larson underwent a seriously intensive nine-month fitness transformation, starting out as a “never particularly active” person who was unable to do press ups or pull-ups. After the programme, the actress was able to push a 5,000 lbs car with her body, something which she shared with fans on social media.

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And now, the LA Times has shared the actress’ intensive Captain Marvel training plan, which was broken up into three parts.

The first three months of the programme saw Larson take on foundational training, before she filmed Avengers: Endgame. The next three months included training while filming the movie between Atlanta and LA. The final three months was a focused Marvel training, which included technical work for stunts and fights.

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Larson was inspired by Emily Blunt in The Edge of Tomorrow and even tracked down the actress’ trainer to get tips on how she could emulate Blunt’s transformation.

“Using my body as a tool that can do incredible things was the beginning of unlocking myself & who Captain Marvel is,” Larson told the LA Times.

She also shared the five moves which helped her get into superhero shape, which you can try at home. These included; weighted hip thrusts, weighted press ups, Bulgarian split squats, pull-up drills and finally, pushing a car. See the moves in more detail below.