Last updated on March 10th, 2022 at 08:23 am

Where there’s Lightning there is Thunder?

Okay that’s backwards, but it works here.

I just finished the Cress Williams article, and I’m excited to be doing the pair of these back to back.

That being said, it’s only right if I give the same breakdown of our love for the CW like I did there.

So here you go:

We’ve already seen Stephen Amell, Katie Cassidy, Caity Lotz, Grant Gustin, Manu Bennett, Tyler Hoechlin, Nina Dobrev, Ian Somerhalder, Melissa Benoist, Emily Bett Rickards, David Ramsey, Brandan Routh, Dominic Purcell, and more!

And I’m sure I’m probably missing one or two…

Nafessa Williams Stats:

Height: 5’3

Weight: (approximate) 120 lbs.

Age: 28 years old

Willams stands in as one of the shorter women we’ve seen at SHJ (although she’s not alone in that area), right there with ladies like Scarlett Johansson, Emilia Clarke, Olivia Munn and Natalie Portman who are also under that average 5’5-5’6 range.

The average includes tons of women, such as Jennifer Aniston, Katie Cassidy, Katheryn Winnick, Margot Robbie, Caity Lotz, and the list goes on and on.

And then of course we have our SHJ ladies who come in on the taller side like Gal Gadot, Sophie Turner, Jennifer Lawrence, Zendaya, Rihanna, and a few others.

But, don’t let this turn you away from any routine.

I make every workout and diet plan to be utilized for any shape or size!

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Nafessa Williams Diet and Nutrition

Similar to the Cress William’s workout routine and diet, I wanted to get this one out to you early.

One of the main purposes of these routines is to not only give you guys the guidelines to get into shape like these celebs, but also the motivation.

I know a ton of people are going to be searching for Black Lightning and Thunder’s workout routines and diets, and I want to make sure you all have the tools to get in shape like them.

So yes, you’ve come to the right place.

The first thing you ladies can do is head over to the Nutrition Pillars and begin skimming through some of the dietary guidelines we’ve seen countless women celebs utilize.

You can also find things like cyclical ketosis, intermittent fasting, SuperHuman Fuel, and calorie counting all to be helpful as well.

That being said, sustainability is absolutely crucial, so make sure to find the diet that is the best fit for you (or else it won’t stick, and then what’s the point!?)!

We try to insert sustainability first and foremost in all our Nutrition Classes within The Academy (Spartans, Monks, Samurais, Minimalists, SuperHumans, Hunter Gatherers, Vikings).

And, of course, you can ask for any nutritional help and guidance you’d like in the comment section below as well.

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

Nafessa Williams Workout Routine Research

Nafessa Williams started off her career as a model, and has an incredible physique.

That being said, we’re going to build the routine that is going to get you that “thunderous” physique as well!

There isn’t any specific research out there for her exact routine, but I’ll be basing it around her physique, and also the TONS of other celebrity routines I’ve researched that have similar builds as Williams.

And, we’ve obviously mentioned a good handful above already that are around her same frame.

Before we move onto the workout, I would like to add some incredible quotes from Nafessa.  We’ve seen CW do some amazing things, with Grant Gustin speaking out against body shaming, Stephen Amell and other cast members raising money for incredible causes, and so much more – but here’s some of Willams:

“It’s necessary at a time like now when everyone is changing the way they look and wanting to follow the trends of so-called beauty. It feels like no one is cool with being themselves anymore,” she says.

“We’re all different shapes, color, sizes and we are perfect just the way He created us. We have that magic. That magic comes from our beauty. Our magic is our strength and that’s the message—to embrace our brown skin and embrace our natural hair and embrace our bodies—all of that.“

“It’s about showing that black girls can wear their hair natural and use minimal makeup and be beautiful and showing it with such strength.”

So keep being awesome, and SHJ will keep providing you ways to unleash your inner superhero!

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Nafessa Williams Thunder Workout

Training Volume: 

3-5 days per week

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.

Day One: Upper Body

Warm Up:

Stretch

15-20 min bike ride

Workout:

Dumbbell Bench Press

3×10

Lateral Pulldowns

3×10

Military Press (DB or BB)

3×10

Tricep Kickbacks

3×10

3 Round Circuit:

10 Burpees

10 Overhead Presses

10 Plank to Push Ups

10 Laying Leg Raises

Day Two: MMA Training or Jiu-Jitsu

Thunder knows how to throw a punch!

You can jump in The Academy and work with Coach Derek and use some of the MMA styled training we have there, OR you can get out there and shadow box, hit a heavy/speed bag, OR even take a class.

Either way, get moving today!

Day Three: Upper and Lower Body Split

Warm Up:

Stretch

15-20 minute ellipical

Workout:

Deadlift

3×10

Arnold Presses

3×10

Weighted Step Ups

3×10

Calf Raises

3×10

3 Round Circuit:

10 Mountain Climbers

10 Thrusters

10 Push Ups

10 Russian Twists

Day Four: MMA Training or Jiu-Jitsu

Thunder knows how to throw a punch!

You can jump in The Academy and work with Coach Derek and use some of the MMA styled training we have there, OR you can get out there and shadow box, hit a heavy/speed bag, OR even take a class.

Either way, get moving today!

Day Five: Lower Body

Warm Up:

Stretch

15-20 min jog

Workout:

Squat

3×10

Leg Press

3×10

Leg Pushdowns

3×10

Leg Extension

3×10

3 Round Circuit:

10 Jump Ropes

10 Clean and Squats

10 Jumping Lunges

10 V-Ups

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