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April 27, 2017 By Mike 9 Comments

Melissa Benoist Workout Routine and Diet: How to Train to Become Supergirl!

BONUS: Download the FREE Melissa Benoist Workout Routine PDF

melissa benoist workout and diet

I’ll admit I was extremely unsure of the CW’s Supergirl the first season it aired.

It’s an admission I’m happy to share with you guys being that I freakin’ love the show now!

Back in 1984 we had another Supergirl, back then in the form of a movie, and she was played by Helen Slater.

While Slater may not have a place on SHJ, her name definitely deserves a mention – AND, if you guys didn’t know this, she also plays Supergirl’s mother Eliza Danvers in the CW TV show.

By mother, I mean fake mother…

Like, adopted mother? Oh, whatever.

Melissa Benoit Stats:

Height: 5’8

Weight: (approximate) 121 lbs.

Age: 27 years old

Welp, Supergirl is taller than me.  But, I’m okay with it because she’s taller than Zac Efron too, so I’m still cool. 

Heck, she’s even taller than badasses like Emilia Clarke, Natalie Portman, Scarlett Johansson, Olivia Munn, and a bunch of others on SHJ!

But who’s counting, right?

Aside from the fact that I’ll mention she’s one of the taller celeb women, standing just above Katie Cassidy and Caity Lotz (her fellow CW stars), and right around the same height as Sophie Turner, Jennifer Lawrence, and Daisy Ridley.

melissa benoist workout 2

Melissa Benoist Diet and Nutrition

To be fair, I did multiple Superman GIFs for Tyler Hoechlin’s workout routine, so the above is more than acceptable and necessary.

So there’s a lot more talk from Benoist regarding her workout than there is her diet, but I’m going to obviously help you guys out here nonetheless.

To keep a physique like Supergirl’s, you’re going to need to have some good nutrition going, and not just rely strictly on your workout.

But, we know that, right?  

You can’t out train your diet.  The diet is more than half the battle.

Anyways.  Now that that’s over with…again…we can move on to actually discussing this so-called diet.  The easiest way to go about choosing a diet is to combine some of the Nutrition Pillars that we have at SHJ.

That could involve combining SuperHuman Fuel with intermittent fasting, and some other healthy choices like Paleo or Nordic.  Simple and easy!

melissa benoit workout 1Melissa Benoist Workout Routine Research

Training and having a top notch physique isn’t something that’s new for Benoist.  Nor is wearing a leotard.  Here’s a quote from Comic-Con from Benoist about both:

“I grew up as a dancer, so it feels like a leotard and skirt and tights that I wore when I was a ballerina,” she said, adding that the corseted cape can be a bit painful sometimes.

And more about her workout routine that really hits it on the head for us is her stating:

“I don’t think I’ve ever hit anyone before, and so I definitely had to learn technique – like how to actually punch someone and not hurt yourself more than you’re hurting the person you’re punching,” she told the crowd at the cast roundtable on Saturday at San Diego Comic-Con. “And core work and Pilates and [plyometrics], a lot of it.”

Which she continues with:

“The motivation [from working out], the drive, it definitely affects [you],” the former Glee actress said of her new mindset, spurred on by her increase in physical activity. “I don’t have a choice I can’t sit down and be like, oh, I’m done. I want some popcorn. I have to stay on top of my game.”

So I guess we know where Benoist gets her abs from now…

Well, we’re going to try and replicate this for you guys!

Looking to step it up a notch?
Check out The Superhero Academy and start unleashing your inner SuperHuman.

Melissa Benoist Workout Routine

melissa benoist workout 5

Last Chance: Download the FREE Melissa Benoist Workout Routine PDF

Training Volume:

3-6 Days a Week

Explanation:

I’m programming you 3 days of cardio, core work and circuits, but you’re going to have to add in 2-3 days of activities such as pilates, plyometrics, yoga, and other things.

Video Link:

SHJ YouTube Workout Guide

Day One: Core, Cardio and Circuits

Cardio:

30 Minutes of Varied Cardio

**You can split it up with sprints, walks and jogging on a treadmill, or you can split up the time by swapping to other machines like the stair master, elliptical, and bike – but do your best to get at least 10-15 minutes in on the treadmill.**

Circuit and Core Work:

5 Rounds:

25 Mountain Climbers

10 Burpees

25 Jump Squats

10 Plank to Push Ups

25 Lunges

Day Two: Pilates, Yoga, Etc.

This can easily be implemented on your own.  If you need me to send you a video for pilates work, please ask in the comments.

**UPDATE: I used to recommend a specific Yoga Mobile App, but they’ve since started charging people monthly pricing plans.
For that reason we’ve released The Jedi Path for Yoga and Meditation within The Academy!**

Day Three: Core, Cardio and Circuits

Cardio:

30 Minutes of Varied Cardio

**You can split it up with sprints, walks and jogging on a treadmill, or you can split up the time by swapping to other machines like the stair master, elliptical, and bike – but do your best to get at least 10-15 minutes in on the treadmill.**

Circuit and Core Work:

1 Round:

100 Jump Ropes

90 V-Ups

80 Step Ups

70 Second Plank Hold

60 Knee Push Ups

50 Air Squats

40 Alternating Jumping Lunges

30 Sit Ups

20 Plank to Push Ups

10 Burpees

Day Four: Pilates, Yoga, Etc.

This can easily be implemented on your own.  If you need me to send you a video for pilates work, please ask in the comments.

**UPDATE: I used to recommend a specific Yoga Mobile App, but they’ve since started charging people monthly pricing plans.
For that reason we’ve released The Jedi Path for Yoga and Meditation within The Academy!**

Day Five: Core, Cardio and Circuits

Cardio:

30 Minutes of Varied Cardio

**You can split it up with sprints, walks and jogging on a treadmill, or you can split up the time by swapping to other machines like the stair master, elliptical, and bike – but do your best to get at least 10-15 minutes in on the treadmill.**

Circuit and Core Work:

4 Rounds:

400m run

25 Crunches

15 Leg Lifts

10 Jump Squats

5 Burpees

Ready to Transform?!
Join The Superhero Academy and start unleashing your inner SuperHuman.

Melissa Benoist Supergirl Workout
Melissa Benoist Workout and Diet
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Download The FREE Melissa Benoist Workout Routine PDF

Easily print it out or download it for the gym!

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