Emerald Archer Workout: Get Ripped Like Stephen Amell

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When you see a superhero on screen, it’s easy to think their costume is the only thing that’s jacked (we see you, Shazam). But when the gloves, cape, and spandex come off, the camera can’t lie.

Stephen Amell plays the role of the emerald archer in Arrow on The CW. And when his green hood and mask come off, he’s the real deal.

While he’s admittedly not a fan of lifting weights (we think he’d LOVE jumping rope) and prefers body-centric exercises, Stephen still incorporates compound movements into his routine when training for this role.

Can you keep up with Green Arrow?

Workout Prep

This is a circuit style training routine, so you’ll need to make sure your entire body is warmed up before attempting the movements.

We recommend the complete body warm-up routine that accompanies our free 4-week weight loss challenge that you can grab here.

If you’re looking for additional warm-up tips to avoid injury like foam rolling and stretches, we’ve got more free techniques for you here.

Here’s the list of equipment you’ll need for the following routine (in addition to water, flexible clothing, and proper footwear):

  • Dumbbells

  • Box

  • Kettlebells

  • Barbell

  • Battle Ropes

  • Jump Rope

Workout Routine

We created a JRD version of Stephen Amell’s workout routine for Arrow to incorporate jump rope. You can grab our favorite jump rope for 10% off with code “DOTHETHING”.

Each circuit below is completed 3 times with 60 seconds of rest in between.

Circuit 1 (10 reps each)

Circuit 2 (10 reps on each side)

  • Single Leg Dumbbell Deadlift

  • Windmills with Kettlebell or Dumbbell

  • T-Pushups

  • Freestyle Jump Rope (30 seconds)

Circuit 3


The benefit of a circuit style program is that it challenges your strength and stamina. Both your muscles and cardiovascular system will be pushed to the limit.

When you try this workout, take a photo and tag us on Instagram.





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