Last updated on January 30th, 2021 at 11:18 am

In case you guys haven’t already realized, just because Felicity isn’t out there in all the fights with Team Arrow, she’s still got a killer physique.

Well, maybe killer is the wrong choice of words, but Emily Bett Rickards is always looking good!

Just a few days ago we took a look at David Ramsey’s workout routine for Diggle, and even he wasn’t the first member of Team Arrow to come through SHJ.

If you’ve been around at all, you also know we’ve seen Stephen Amell, Brandon Routh, Katie Cassidy and Caity Lotz as well. And, I guess if we’re getting technical we can say we’ve also had Manu Bennett on SHJ, although he’s a villain and not part of the team…(Deathstroke)…

Oh, and if you don’t know who all these actors are (meaning their character names), I’m not going to tell you, so you’ll just have to click and figure it out!

Emily Bett Rickards Stats

Height: 5’5

Weight: (approximate) 115 lbs.

Age: 25 yrs. old

Somehow I almost always start speaking about the badass women we have featured here and how their height relates to mine.  And, as I type I’m about to say I’m not going to do it, but somehow I know that’s a lie.

Emily Bett Rickards is right around my height, and lands right in the middle between ladies like Emilia Clarke, Scarlett Johansson, Natalie Portman, Olivia Munn, and the “taller” ladies like her co-stars Katie Cassidy, Catie Lotz, and even slightly taller with Daisy Ridley, Jennifer Lawrence, and Gal Gadot.

Of course, I don’t do this to stray you away from this specific routine if you’re not around her height (I’ve personally tried routines done by some dudes 6’4+ and they’ve worked fantastic), but more so to put all the women into a better perspective for you.

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Emily Bett Rickards Diet and Nutrition

Like other women we’ve seen featured, Emily Bett Rickards tends to keep her diet clean and stay away from food we know to be “bad”…

A celeb magazine tells us:

she mostly eats whole-grain cereal for fiber and complex carbs, broccoli and vegetable juices for Vitamin C and anti-oxidants, and eats fish and mackerel for proteins.

So, we’ll mostly analyze the fact that she eats whole grain cereals, and vegetables for her carbohydrate intake.  That seems somewhat paleo-ish?  And, it could definitely fit easily into some sort of cyclical ketosis diet as well.

But, as always, I think it’s best to send you over to the Nutrition Pillars to work out which dietary guidelines will be the easiest and most sustainable for you personally.

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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Emily Bett Rickards Workout Routine Research

Emily Bett Rickards has quite the cast of women (and of course men) to keep up with.  The physiques on Team Arrow (and technically speaking all of the CW’s superhero/comic shows) definitely don’t go unnoticed.

A larger than normal quote we get from JustJared has Rickards stating this on her routine:

I work out a lot. I work out very early in the morning, and even late at night, depending on our shooting schedule. I also have two trainers, Brady Roberts and Thomas Taylor. Brady and I have been working together for two years, and Thomas and I started training this year. I just try to keep really active. I enjoy hot yoga and running. It’s a battle though, because you never feel like you’re in your best shape, that’s the problem. Just recently we shot a 14-hour camera day and I had to work out around six thirty in the morning. The thing is is that, if I hadn’t, that focus of surviving the day, it channels into your work. I think it’s having that relaxation while you focus that makes my relaxation and focus in a scene all the more better. I find that I’m more dialed in, when I’ve had time to build that focus in the morning. It helps with the job! [laughs].”

And, some fun quotes from Vulture and Rickards that may or may not be related to what we need to hear:

V: Besides characters on Arrow, what other TV show or movie character would you want to train with?
EBR: Do you remember Nikita? Maggie Q’s moves are dope in Nikita. I just remember watching her and being like, “Whoa!” And I remember researching her and just being like, “What? She’s fight training! How cool would that be to do for work?” And this was before Arrow. And then I was like, “Oh my God, I’m doing that for work!”

V: Felicity’s pretty badass, but what one superpower do you think would make her unstoppable?
EBR: Shapeshifting. She’d be like, “I’m a lamp,” and then she’d just become a lamp.

I’m not sure if Jennifer Lawrence’s Mystique counts, seeing as she wants to become a lamp, but Emily definitely finds a way of bringing humor in both her role as Felicity and in real life.

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Emily Bett Rickards Workout Routine

Training Volume:

3+ Days

Explanation:

I’m going to program 3 days of weight and circuit training, but you should add in 2-3 days of running and yoga as well.  We know Emily like hot yoga and running, so one would assume that she incorporates it on top of training with her trainers!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:
SHJ YouTube Workout Guide

Day One: Full Body

Warm Up

10-20 minutes of running

Workout

Dumbbell Chest Press

3×10

Cable or DB Rows

3×10

Front Squats

3×10

Arnold Presses

3×10

Step Up Bicep Curls

3×10

Skull Crushers

3×10

Day Two: Activity Day

Use this day as:

cardio, yoga, hot yoga, pilates, cycling, hiking or something else that’s going to get you out and about!

Day Three: Full Body

Warm Up

10-20 minutes of running

Workout

Military Press

3×10

Deadlift

3×10

Leg Press

3×10

Bicep Curls (DB or Bar)

3×10

Cable Tricep Pushdowns

3×10

Push Ups

3×20

Day Four: Activity Day

Use this day as:

cardio, yoga, hot yoga, pilates, cycling, hiking or something else that’s going to get you out and about!

Day Five: Full Body

Warm Up

10-20 minutes of running

Workout

Back Squat

3×10

Chest Flys

3×10

Overhead Tricep Extension

3×10

Lateral Pull Downs

3×10

Hammer Cable Curls

3×10

Close Grip Bench Press

3×10

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