Last updated on May 8th, 2020 at 12:29 pm

Currently, the CW is toying with us with whether or not we’re going to be seeing a lot more of Katie Cassidy.

I hope, and believe we will

But hey, no spoilers here (I think..)…

I mean, if you’re not up to date…shame on you!

One thing I will say is that I love the way the CW does their DC shows in the fact that they are able to incorporate woman superheroes so freakin’ well. Okay, Marvel obviously has Scarjo as Black Widow who is an absolute badass, and now the DC movies are giving us Gal Gadot as Wonder Woman, but it’s still not nearly the same as what the CW is able to bring each week.

And, it’s okay if you disagree, obviously. Just bash me in the comment section below and call me names until I cry.

Don’t really do that…

I’m obviously not trying to say the CW doesn’t give male characters their fair share (we’ve seen workouts from Stephen Amell’s Arrow workout, Manu Bennett’s workout (Deathstroke), and even Brandon Routh’s workout (The Atom/Superman)!

Alright, but before this gets too out of control, let’s skip right to Katie Cassidy’s stats.

Katie Cassidy’s Stats

Age: 30 yrs.

Height: 5’6-5’7

Weight:(approximate) 120 lbs.

So she’s about two inches shorter than Jennifer Lawrence and right about in line with Daisy Ridley.

Actually, she has a similar training methodology to Daisy as well. But, I won’t get too far ahead of myself just yet.

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Katie Cassidy Nutrition and Diet

You probably already know where I’m going to send you…but I’m going to discuss it anyways.

Just like the rest of the women, celebs and SuperHumans we discuss and evaluate her at SHJ, their diets can range, but almost always their physiques can be attainable by utilizing the pillars within our Nutrition Pillars.

There you go, I said it.

Katie tells us this about her diet during an interview with InStyle:

“It’s a lot of protein, vegetables, greens and skipping the red meat. I’ve been like that for a very long time; it’s just a personal preference,

InStyle and Katie continue their diet conversation with:

“I always do the same breakfast: smoked salmon, poached eggs, avocado, multi-grain toast, grapefruit juice, and coffee.” For lunch she says, “I try to do greens again, but then I’ll try to put some sort of protein on there.” And her dinner depends on the mood she’s in. “I do a lot of brown rice, pasta, or chicken, and then some sort of vegetable.”

As for her go-to snacks, “I love almonds and fruit. They’re both super good for you so, I’m always snacking on one or the other.”

So, with this interview we actually find out Katie goes with somewhat of a Paleo-ish diet style.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Katie Cassidy Workout Routine Research

In the same interview with InStyle we also learn a lot about what Katie likes to use for her routine.

She states:

“Workout wise, I always think it’s good to keep your body guessing, I do spin—love it. I do yoga—love it. And I’m also into old-school weightlifting.”

Yes, that means she also loves deadlifts and barbell curls! Wooo! 

(Pic of Katie deadlifting later)

And, in regards to her love for weightlifting she states:

“I’m also in training for the show, so playing a superhero requires big muscles.”

But something tells me she is fond of it regardless ;).

And, as we’ve seen with other workout routines (such as Daisy Ridley who I eventually re-did), Instagram embedding is not always reliable, so I will just go ahead and add in my own images to give you some peak into Cassidy’s workout routine.

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The Katie Cassidy Workout Routine

Training Volume:

3-5 Days

Explanation: 

3 Days of Weightlifting 2 Days of Activity

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Video Link:
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Day One: Chest and Triceps

Bench Press (Bar or Dumbbells)

3×10

Skull Crushers

3×10

Chest Flys

3×10

Tricep Push Downs

3×10

Push Ups

3xFailure

Dips

3xFailure

Ab Circuit:

30 Second Plank Hold

25 Crunches

20 Leg Lifts

Day Two: Activity Day

Insert Yoga, Cardio, Hiking, Spin Class or GET ACTIVE!

(If no activity insert Ab Circuit and 30 Minutes of Cardio)

**I like to do 10 MIN of HIIT, 5 Min Cool-down, and 15 Min Steady Cardio**

HIIT Options:

Treadmill 1 min on 1 min off:

1 min on: Run 5-8 mph

1 min off: Walk 2.5-3.5mph

Bike 1 min on 1 min off:

1 min on: Keep RPMs above 100 on Lvl 7-10

1 min off: Keep Steady RPMs on Lvl 3-5

Steady Options:

15 Min Steady Treadmill

15 Min Steady Elliptical

Day Three: Legs and Shoulders

Leg Press

3×10

Military Press

3×10

Squats

3×10

Front Raises

3×10

Weighted Step Ups

3×10

Pull Ups

3xFailure

Ab Circuit:

30 Second Plank Hold

25 Crunches

20 Leg Lifts

Day Four: Activity Day

Insert Yoga, Cardio, Hiking, Spin Class or GET ACTIVE!

(If no activity insert Ab Circuit and 30 Minutes of Cardio)

**I like to do 10 MIN of HIIT, 5 Min Cool-down, and 15 Min Steady Cardio**

HIIT Options:

Treadmill 1 min on 1 min off:

1 min on: Run 5-8 mph

1 min off: Walk 2.5-3.5mph

Bike 1 min on 1 min off:

1 min on: Keep RPMs above 100 on Lvl 7-10

1 min off: Keep Steady RPMs on Lvl 3-5

Steady Options:

15 Min Steady Treadmill

15 Min Steady Elliptical

Day Five: Back and Biceps

Deadlift

3×10

Bicep Curls

3×10

Cable Rows

3×10

Hammer Curls

3×10

Lateral Pull Downs

3×10

Cable Curls

3×10

Ab Circuit:

30 Second Plank Hold

25 Crunches

20 Leg Lifts

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