Last updated on March 7th, 2021 at 09:42 am
Everyone needs a Wasp to their Ant-Man.
And Evangeline Lilly does an amazing job keeping up with the shredded Paul Rudd!
We’re continuing on into our launch week of the Jedi Path (Yoga and Meditation) within The Academy, and I was pleased to see that Evangeline Lilly utilizes a ton of different bodyweight exercises, that also include yoga poses to get her fantastic physique.
We know tons of our celebs SuperHumans utilize yoga, and just recently even analyzed Jennifer Aniston and Robert Downey Jr.’s yoga styled routines!
But, before we move on: do you view Evangeline as your Wasp, your Tauriel, or Kate?…
I’d love to hear from you in the comment section.
Evangeline Lilly Stats:
Height: 5’6
Weight: (approximate) 121 lbs.
Age: 37 years old
Lilly is right around the average height we see for the women we’ve analyzed at SHJ, standing right around the same range as Olivia Munn, Katie Cassidy, Katheryn Winnick, and Caity Lotz.
She stands taller than women like Emilia Clarke, Natalie Portman and ScarJo, but shorter than our Wonder Woman Gal Gadot, and women like Sophie Turner, Melissa Benoist and Jennifer Lawrence.
But, don’t worry, this routine will be for everyone of you!
It doesn’t matter if you’re seven foot eight, or even three.
Take The SHJ Program Quiz and find the perfect program for YOU.
Evangeline Lilly Diet and Nutrition
Evangeline Lilly has a diet that consists of very natural food. Kind of a mixture of the diets we utilize within The Academy and it’s Nutrition Classes (Viking, Samurai, Monk, Hunter Gatherer, Spartan Warrior).
You can head over to the Nutrition Pillars here at SHJ and find things similar such as: paleo, nordic, and vegan/vegetarian styled diets.
That being said, Lilly also makes it a point that she has something sweet every single day.
She says in an interview with Women’s Health:
“Diets are a fool’s errand. I eat something sweet every day, whether it’s chocolate or a cookie. If I don’t, I guarantee you that there’s going to be a day every week when I’m going to stuff myself, especially if it’s PMS time.”
So for all of you who were thinking about going on a diet, I guess Evangeline Lilly has other plans for you!
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, & Eat Fat, Lose Fat) 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, Tom Hopper, 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.
Curious what the Top Diets Among Celebrities actually are? Check it out.
But, she’s also got the body to do what she likes, so first get there!
Take The Free Workout Placement Quiz and find the best free workout for you.
Evangeline Lilly Workout Routine Research
In the same interview with Evangeline Lilly and Women’s Health, Lilly gives us this:
“Your mind and soul are the kings of your physique way more than any exercise you do. I was a hardcore buff girl, [but now] I go on leisurely walks and swim. My body’s 10 times better.”
“Sleep is the number-one thing. When I don’t sleep enough, I look bloated, my hair gets flat, and my skin goes to pot. If you struggle with bloating, get some effing sleep.”
The sleep comment is honestly one of the best things I’ve heard from these celeb advice quotes in a while. We know at SHJ how important sleep really is, so don’t forget it! Take the Lilly advice, people!
But, without overlooking what she states about exercise, we will definitely incorporate her way of thinking into the routine we create.
Walks, swimming, yoga, calisthenics, and meditation are all things that come up when looking into Lilly’s routine.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Evangeline Lilly Workout Routine
Workout Variation One:
Training Volume:
3-5 days per week
Explanation:
I’m going to give you two different variations for Evangeline Lilly’s training. I’m going to give you a variation based on the countless Marvel celebs I’ve researched and how they train, and then also a variation based on how she has stayed in shape prior to being The Wasp! Variation One is the Marvel Variation!
Want To Upgrade This Workout?
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Day One: Warm Up, Calisthenics, Weights
Warm Up:
Stretch
1600m walk or jog
Calisthenics:
3×5 Pull Ups
3×10 Dips
3×15 Push Ups
3×20 Air Squats
Weights:
Bench Press
3×10
Overhead Tricep Extension
3×10
Chest Flys
3×10
Tricep Pushdowns
3×10
Day Two: Activity Day “Cager”
This is where you get out there and walk, swim, do some pilates, cycle, or just have a good ol’ fashion Cager as Chef Dave would call it.
Whether that means you’re utilizing the new Bonus Jedi Path in The Academy, one of the other Paths, or even just playing sports with friends and family: just get out there and do it!
Day Three: Warm Up, Calisthenics, Weights
Warm Up:
Stretch
1600m walk or jog
Calisthenics:
3×5 Pull Ups
3×10 Dips
3×15 Push Ups
3×20 Air Squats
Weights:
Back Squat
3×10
Leg Press
3×10
Military Press
3×10
Thrusters
3×10
Day Four: Activity Day “Cager”
This is where you get out there and walk, swim, do some pilates, cycle, or just have a good ol’ fashion Cager as Chef Dave would call it.
Whether that means you’re utilizing the new Bonus Jedi Path in The Academy, one of the other Paths, or even just playing sports with friends and family: just get out there and do it!
Day Five: Warm Up, Calisthenics, Weights
Warm Up:
Stretch
1600m walk or jog
Calisthenics:
3×5 Pull Ups
3×10 Dips
3×15 Push Ups
3×20 Air Squats
Weights:
Deadlift
3×10
Bicep Curl Step Up
3×10
Machine or Dumbbell Rows
3×10
Lateral Pulldowns
3×10
Workout Variation Two:
Training Volume:
3-5 days per week
Explanation:
Evangeline Lilly takes a different approach to training. She incorporates activities such as calisthenics, walks, swimming, and yoga in order to stay flexible and lean.
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.
Activity Days aka Cagers: 2-3 days per week
This is where you get out there and walk, swim, do some pilates, cycle, or just have a good ol’ fashion Cager as Chef Dave would call it.
Whether that means you’re utilizing the new Bonus Jedi Path in The Academy, one of the other Paths, or even just playing sports with friends and family: just get out there and do it!
Calisthenics / Yoga Styled Movements: 2-3 days per week
Utilize the movements from Evangeline Lilly’s trainer that he shared with Women’s Health below:
EXERCISE 1: FORWARD LUNGE
Stand with your feet together, hands on your hips, and abs engaged (A). Step forward with your right leg into a lunge, slowly transferring your body weight onto your right (or front) foot. Focus on dropping your hips toward the ground rather than driving your hips forward. With your back straight, continue lowering your body to a comfortable position—or, ideally, until your front thigh is parallel to the ground (B). Firmly push off with your front leg to return to start. Switch legs and repeat. 8-12 repetitions per leg
Make it harder
While lunging, bend forward at your hips, keeping your back flat, and extend your arms toward the ground in front of you (your hands should reach somewhere below your knees). This will make your glute muscles work harder.
EXERCISE 2: DOWNWARD-FACING DOG
From a pushup position with your arms and legs fully extended (wrists directly under shoulders) contract your core and abdominal muscles (A). Slowly exhale and shift your weight backward by pushing your hips up and back. Continue moving until your body forms an inverted V, allowing your head to hang loosely between your shoulders (B). Keep your arms and legs extended, and be sure to maintain a neutral (flat) spine. Hold for 1 to 2 minutes.
Make it harder
From downward-facing dog, move forward into a plank position and pull your right knee toward your chest, engaging your core as you bring your knee in. Press back to downward-facing dog as you place your right foot back on the ground. Repeat with the left side. 8–12 reps per side
EXERCISE 3: PUSHUP
Lower yourself to your hands and knees. Position your hands flat on the ground, shoulder-width apart, with your fingers facing forward or slightly turned in (A). Straighten your arms and legs and contract your abs. Slowly lower your body toward the ground; your elbows will flare out slightly (B). Press up until your arms are fully extended. During the entire exercise, keep your head aligned with your spine, and do not allow your lower back to sag or your hips to hike up. 8–12 reps
Make it harder
Lift your left foot off the ground, keeping your leg extended throughout the pushup. Return to start and repeat with right leg. Continue to alternate legs as you complete the set. 8–12 reps
EXERCISE 4: FOREARM SIDE PLANK
Lie on your left side with your legs extended, your left elbow directly under your shoulder, and your right hand palm down. Stack your right foot on top of the left (A). As you exhale, gently contract your abs and lift your hips and knees off the mat, keeping the side of your left foot and your left forearm and elbow in contact with the ground (B). Inhale and slowly return to start. Alternate sides and repeat. Hold for 15 to 30 seconds per side
Make it harder
Raise your upper leg off of the lower leg throughout the exercise.
EXERCISE 5: LIMB RAISES
Lie on your stomach with your arms extended overhead, palms facing each other and your head and neck in line with your spine (A). As you exhale, contract your abs to stabilize your torso and slowly raise one leg and the opposite arm a few inches off the ground simultaneously (B). Hold this position briefly before returning start. Alternate sides on each rep. Avoid arching your back or bending your neck. 8–12 reps
Make it harder
Raise both arms and both legs off the ground. Hold briefly, then gently inhale and lower your legs and arms back to start without creating any movement in your lower back or hips.
EXERCISE 6: BOAT POSE
Begin in a seated position with your knees bent and your feet resting lightly on the ground as you balance on your sit bones (A). With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs (B). Breathe comfortably throughout the move. Hold for 30 to 60 seconds.
Make it harder
After holding boat pose for 5 seconds, recline a bit more, and lower your legs, allowing your legs and torso to hover just a few inches off of the ground as you balance on your sacrum (the bone at the base of your spine). Hold this variation for 5 seconds, then rise back up and hold. 6-8 reps
EXERCISE 7: PLANK-UPS
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