Last updated on February 3rd, 2021 at 10:14 am

Ugh. I promise to keep this spoiler free…

Until later in the article at least!

No, but seriously. I’m giving you all fair warning that directly prior to the actual workout routine (the last thing this article covers after dietary guidelines and workout research), I’m going to be using a new image of Misty. That means if you want the workout, but don’t want to see the image, just download the free PDF after reading the nutrition and research!

You’ve been warned!

But, being that we’re on quite a Defenders marathon lately, I think it’s only right if we take a look at some of the people Misty Knight, I mean Simone Missick is working with…!

Couch cough…

You know like…Charlie Cox, Mike Colter, Jessica Henwick, Finn Jones, Elodie Yung, Jon Bernthal, and Rosario Dawson!

You know…just them!

Simone Missick Stats:

Height: 5’6

Weight: (approximate) 132 lbs.

Age: 35 years old

Missick stands in right around the average range for women, which is roughly 5’5-5’6ish, right there with ladies like Olivia Munn, Katie Cassidy, Jennifer Aniston, Margot Robbie, and a bunch more.

She’s taller than Scarlett Johansson, Emilia Clarke, and Natalie Portman, but shorter than women like Gal Gadot, Zendaya, Jennifer Lawrence, and Sophie Turner.

But, don’t worry if you’re not at the stature of Misty Knight, this routine is for anyone and everyone!

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Simone Missick Diet and Nutrition

When I began researching Simone Missick’s diet and nutrition I started finding a lot of “stuff” that really was just clickbait to lead to some special tea or secret formula!

Yikes!

For that reason I’m going to switch it up and talk about how we’ve turned our own SuperHuman women of The SHJ Army into Misty Knights.

And, whether you want to take advantage of the free resources we have on the site, which I’ll name in detail, or join us in The Superhero Academy and take advantage of the Nutrition Classes we have to offer (Samurai, Viking, Hunter Gatherer, Spartan, Monk, Minimalist) – either way is awesome!

Women throughout The Academy and SHJ Army have seen incredible results using different versions of intermittent fasting (customized to make it sustainable for them), in conjunction with other portions of our nutrition pillars on the site.

For that reason, my obvious suggestion is to head over to the pillars and find exactly what it is that works for you…which could obviously take some trial and error!

And that’s okay!

We’re here for sustainability!

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Simone Missick Workout Routine Research

Essence.com had a fun “Day In The Life” article and interview done with Simone Missick that led to coming away with a decent idea of what he workout routine looks like.

They state at 1:30 is her “afternoon cardio”, and proceed to write:

After her routine cardio, weight training and Thai boxing (a much-needed stress reliever most days) at Anderson’s Martial Arts Academy, she finishes off the workout with kettlebell exercises.

So, while Missick enjoys mid day cardio, she also utilizes weight training, Thai boxing (shout out to Coach Derek), and wrapping it all up with some kettlebell movements…!

Talk about a workout!!!

Now, that type of routine definitely sounds SuperHuman…

We’ll end up breaking down a bit of her routine and making it our own so that you’re able to fully get the Simone Missick, AKA Misty Knight, feeling!

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The Simone Missick Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to be splitting up Simone Missick’s workout routine a bit so you’ll be able to incorporate more or less days depending on how you feel.

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: Cardio, Weights and Kettlebells

Warm Up:

Stretch

3×5 Knee Push Ups

3×10 Jump Squats

Cardio:

Jog 1-3 miles depending on abilities

Weights:

Deadlift

4×10,8,5,3

Leg Press

3×10

Clean and Presses

3×10

Chest Flys (Cables or DBs)

3×10

Kettlebells:

Kettlebell Swings

3×10

Kettlebell Snatch

3×10

Day Two: MMA and Activity Day

As you’ve probably seen on the site before, an activity day is often called a “Cager” because it originated heavily with Mike Colters Luke Cage workout.

The basis of that workout routine tells you why within itself.

So, it’s only fitting to have our own CAGERS, except this time they’ll be KNIGHT style.

Get active, take an MMA class, follow Coach Derek’s instructions in The Academy, do a hike, play a sports, the options are endless.  Get out there and use your fitness.

Day Three: Cardio, Weights and Kettlebells

Warm Up:

Stretch

3×5 Knee Push Ups

3×10 Jump Squats

Cardio:

Jog 1-3 miles depending on abilities

Weights:

Military Press

4×10,8,5,3

Weighted Step Ups

3×10

Power Cleans

3×10

Dips

3×10

Kettlebells:

Kettlebell Goblet Squats

3×10

Kettlebell Russian Twists

3×10

Day Two: MMA and Activity Day

As you’ve probably seen on the site before, an activity day is often called a “Cager” because it originated heavily with Mike Colters Luke Cage workout.

The basis of that workout routine tells you why within itself.

So, it’s only fitting to have our own CAGERS, except this time they’ll be KNIGHT style.

Get active, take an MMA class, follow Coach Derek’s instructions in The Academy, do a hike, play a sports, the options are endless.  Get out there and use your fitness.

Day Five: Cardio, Weights and Kettlebells

Warm Up:

Stretch

3×5 Knee Push Ups

3×10 Jump Squats

Cardio:

Jog 1-3 miles depending on abilities

Weights:

Back Squats

4×10,8,5,3

Lateral Pulldowns

3×10

Thrusters

3×10

Shoulder Flys

3×10

Kettlebells:

Kettlebell Deadlifts

3×10

Kettlebell Rows

3×10

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