Last updated on October 9th, 2021 at 03:36 pm
So, Krysten Ritter is kind of a babe.
She might put on a good Jessica Jones act, but I give her babe status.
We’ve seen every other Defender, and then some at SHJ, and it’s about dang time we have Krysten Ritter hit the site.
One of the first workout routines we had was Charlie Cox and that was followed up with everyone else: Mike Colter, Finn Jones, Jon Bernthal, Elodie Yung and Simone Missick!
But now Jessica Jones is here!
Krysten Ritter Stats:
Height: 5’9
Weight: 125 lbs.
Age: 36 years old
Krysten Ritter is actually pretty tall amongst the women we’ve seen at SHJ.
We’ve had ladies like Gwendoline Christie who towers over the rest, but Krysten Ritter is right among the tallest with ladies like Gal Gadot, Jennifer Lawrence, Zendaya, Sophie Turner, and a bunch of others.
The average height we see is more-so around the range of 5’4-5’6 with women like Jennifer Aniston, Olivia Munn, Katie Cassidy, Caity Lotz, Margot Robbie, Alicia Vikander, and so many more.
But, we have all ranges, so to name our shorter women we have Scarlett Johansson, Emilia Clarke, Natalie Portman, Demi Lovato, and more.
Either way though, don’t worry if you’re not in this category.
These routines are made for anyone and everyone.
Take The SHJ Program Quiz and find the perfect program for YOU.
Krysten Ritter Diet and Nutrition
So Krysten Ritter actually has an array of restrictions in her diet that she follows.
In an interview with Bon Appetit a few years ago she states:
BA: Do you make resolutions?
KR: Yes. Last year I gave up wine and stuck with it. I also cut out gluten, dairy, and fish.
She continues on with this with a few more questions that she fills us in on some more details and tips.
Ritter says:
BA: Wow. Why?
KR: I was getting sick a lot and couldn’t figure out why. I act and run a production company—two very full-time jobs. Everyone’s response to that is always, ‘Do less.’ Well, I need to feel amazing all the time so I can do more. So I cut all those things out and I haven’t been sick since.BA: You gave everything up at once?
KR: Yep. I was scared because I wasn’t sure what was left to eat. But it’s been fun getting out of my box. The only time it totally sucks is at the airport. The first time I flew, I forgot to bring food from home and had to eat a bag of apricots. It was awful.BA: What would you tell someone who wants to eat better without feeling deprived?
KR: There are great gluten-free pastas now—especially fresh ones—that totally compete with regular pasta. Pizza is the one thing I haven’t figured out. Gluten-free, dairy-free pizza just isn’t the same. The crust is either too sweet or the texture is weird and gross. Pho is another favorite.
I mean, that’s pretty awesome.
Sometimes when you want something you have to make the commitment to it, and Ritter definitely seems to be someone who can do that.
Of course, I’m not saying you should cut dairy, gluten and fish and wine – but there definitely is often the need for restrictions in every diet.
As you guys may know: I utilize intermittent fasting, cyclical ketosis, and calorie awareness – but what we shoot for above all else is sustainability.
That’s the backbone and basis of The Academy and all our Nutrition Classes within (Vikings, Samurais, Monks, Spartans, SuperHumans, Minimalists).
But hey, there’s pillars for everyone.
Take The Free Workout Placement Quiz and find the best free workout for you.
Krysten Ritter Workout Routine Research
Moving on from Bon Appetit and into Women’s Health Mag we learn more about Krysten Ritter’s actual workout routine.
Women’s Health tells us Ritter says this about boxing:
“I love it!” Krysten says. “It’s so dope.”
Which they continue by telling us:
To learn the sport, she went to Ricky Quiles, owner of Ricky’s Boxing Gym in Los Angeles and a former championship prize fighter.
And Quiles says:
“Boxing is one of the best cardio and strength workouts you’ll ever get,” says Quiles. “That’s why so many NBA and NFL players, gymnasts, all kinds of other athletes box.”
He even continues to talk about all the great things about boxing. These include: power, endurance, coordination, toning, and confidence.
We’ve seen a bunch of other celebrities utilize boxing in their routine. To name just a few, we’ve had: Jake Gyllenhaal, Sebastian Stan, Manu Bennett, Sophia Bush, Gwendoline Christie and Caity Lotz.
And I apologize, as I’m sure I’m missing a ton!
I’m sure Coach Derek would love seeing this.
Some more info on Ritter’s training shows she loves to meditate, and also includes a few days of weight training into her training regime with the boxing.
So that’s what we’re going to do here!
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Krysten Ritter Workout Routine
Training Volume:
3-5 days per week
Explanation:
Ritter loves boxing. I’m going to give you 2 days worth of boxing programming given to us by Coach Derek, and then 3 days of weight training as well.
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Day One: Hit The Weights
Warm Up:
Stretch
10 min varied cardio
Workout:
Dumbbell Bench Press
3×10
Tricep Kickbacks
3×10
Superset:
3×10
Tricep Cable Push Downs
Tricep Cable Overhead Extensions
Superset 2:
3×10
Incline Bench Press
Push Ups
Superset 3:
3×10
Chest Flys
Dips
Day Two: Boxing by Coach Derek
Neck Strengthening:
Moon Knight is known to rather take a punch than block or slip it, while we dont condone that here at SHJ here are some drills to strengthen your neck to build punch resistance
Neck Bridges 3 X15
Shrugs to Failure:
Put a weight ranging from 2- 10 lbs in a Pillowcase
Clinch the Pillowcase in your teeth , nod “Yes” for 50 reps and turn your head as if to say ” no” for 50 reps
Add Bonus Shadow box or Hit Heavy Bag with Tennis ball Under your chin to practice keeping your chin down
Boxing is about movement first, position second.
Always land or push off using the balls of your feet.
It’s not about being on the balls of your feet all the time, it’s about USING the balls of your feet all the time.
(When moving Right Push off left foot, when moving Left push off the right, Grip the ground with your toes)
Boxing and other combat sports are all about strategically using:
Timing
Rhythm
Distance /Angles
KEEP YOUR HANDS UP !!
Striking Table :
1. Jab
2. Cross (Power)
3. Hook (with lead or rear )
4. Uppercut
5. Left Upper Cut
6. Right Uppercut
Defense Table:
Slip, (Right or Left, Used for straight punches Jab & Cross)
Fade (Used for straights, uppercuts)
Bob n weave, Right or Left (Used for hooks)
Foot Work Table:
Enter
Exit
Shuffle
Pivot
Shadow boxing Table :
Incorporate strikes, defense,combinations and movement,
Heavy bag Table:
Pay attention to positioning, distance, as well as adjusting to the resistance of the bag
The Workouts:
Always incorporate 5-30 Minutes of Jump Rope for a warm up
On Bag or Shadowboxing for allotted time combine all elements of above tables. Use your body movement to position the set up of which strike to throw. Keep your hands up, move around ,and most importantly , remember to breathe. Be creative and have fun!!
Example:
1 – Slip Left-3-2-Slip R
1-Slip Left-Slip Right-2-slip R
1-2 Slip right-2
2-1-2 Slip Right Bob N weave Left
3- slip left-slip right -6-3-2
1-2-Slip Right -Slip Left 5-2 -Slip R
1-2-1-2 Fade-2-3
3- Bob N Weave Left 3-2
1-2-Bob N weave R -2
2-3-2-Slip Left -Bob N weave Right 2-3
Focus Mitts with Partner:
- Verbal call-out
- Call out *JAB!* and flash them the mitt, or call out *DOUBLE-JAB!,CROSS!
- Auto-response
- don’t say anything, simply flash them the mitt and they are supposed to hit it as soon as possible.
- You can flash one mitt and then as soon as they hit it, you flash them the other mitt.
- Defense then counter
- You call out a defense maneuver then give him the counter-jab opportunity. (EX: call out *SLIP, THEN JAB*, *SLIP & JAB TO THE BODY*
- There can also be moments where you throw a punch at them without calling it out. Make sure they are ready to defend at all times.
- Then throw a punch at them and immediately afterwards flash them a counter-jab opportunity.
- Everything together now (verbal, auto, and defense)
- You call out *JAB!*, then throw a counter at them after they punch, then quickly flash them a counter-jab opportunity.
- You call out a jab to the head or body, then give them another jab opportunity, then throw a counter at him at the end to test their defense.
- Combination punching drills (TECHNIQUE & POWER)
This is where beginners start to have fun but can get a little careless. The most important thing is to stay ready and relaxed at all times. Practice good punching technique . Power comes from relaxed effortless release, not because you shove all your might through every punch. Also important to snap your punches, instead of pushing them through.
When calling out combinations, call out numbers since it’s faster than yelling, “JAB, RIGHT CROSS, LEFT HOOK, RIGHT CROSS!”
Day Three: Hit The Weights
Warm Up:
Stretch
10 min varied cardio
Workout:
Deadlift
3×10
Preacher Curls
3×10
Superset:
3×10
Lateral Pulldowns
Push ups
Superset 2:
3×10
Bent Over Dumbbell Rows
Pull Ups
Superset 3:
3×10
Bicep Curl Step Ups
Cable Rows
Day Four: Boxing by Coach Derek
Neck Strengthening:
Moon Knight is known to rather take a punch than block or slip it, while we dont condone that here at SHJ here are some drills to strengthen your neck to build punch resistance
Neck Bridges 3 X15
Shrugs to Failure:
Put a weight ranging from 2- 10 lbs in a Pillowcase
Clinch the Pillowcase in your teeth , nod “Yes” for 50 reps and turn your head as if to say ” no” for 50 reps
Add Bonus Shadow box or Hit Heavy Bag with Tennis ball Under your chin to practice keeping your chin down
Boxing is about movement first, position second.
Always land or push off using the balls of your feet.
It’s not about being on the balls of your feet all the time, it’s about USING the balls of your feet all the time.
(When moving Right Push off left foot, when moving Left push off the right, Grip the ground with your toes)
Boxing and other combat sports are all about strategically using:
Timing
Rhythm
Distance /Angles
KEEP YOUR HANDS UP !!
Striking Table :
1. Jab
2. Cross (Power)
3. Hook (with lead or rear )
4. Uppercut
5. Left Upper Cut
6. Right Uppercut
Defense Table:
Slip, (Right or Left, Used for straight punches Jab & Cross)
Fade (Used for straights, uppercuts)
Bob n weave, Right or Left (Used for hooks)
Foot Work Table:
Enter
Exit
Shuffle
Pivot
Shadow boxing Table :
Incorporate strikes, defense,combinations and movement,
Heavy bag Table:
Pay attention to positioning, distance, as well as adjusting to the resistance of the bag
The Workouts:
Always incorporate 5-30 Minutes of Jump Rope for a warm up
On Bag or Shadowboxing for allotted time combine all elements of above tables. Use your body movement to position the set up of which strike to throw. Keep your hands up, move around ,and most importantly , remember to breathe. Be creative and have fun!!
Example:
1 – Slip Left-3-2-Slip R
1-Slip Left-Slip Right-2-slip R
1-2 Slip right-2
2-1-2 Slip Right Bob N weave Left
3- slip left-slip right -6-3-2
1-2-Slip Right -Slip Left 5-2 -Slip R
1-2-1-2 Fade-2-3
3- Bob N Weave Left 3-2
1-2-Bob N weave R -2
2-3-2-Slip Left -Bob N weave Right 2-3
Focus Mitts with Partner:
- Verbal call-out
- Call out *JAB!* and flash them the mitt, or call out *DOUBLE-JAB!,CROSS!
- Auto-response
- don’t say anything, simply flash them the mitt and they are supposed to hit it as soon as possible.
- You can flash one mitt and then as soon as they hit it, you flash them the other mitt.
- Defense then counter
- You call out a defense maneuver then give him the counter-jab opportunity. (EX: call out *SLIP, THEN JAB*, *SLIP & JAB TO THE BODY*
- There can also be moments where you throw a punch at them without calling it out. Make sure they are ready to defend at all times.
- Then throw a punch at them and immediately afterwards flash them a counter-jab opportunity.
- Everything together now (verbal, auto, and defense)
- You call out *JAB!*, then throw a counter at them after they punch, then quickly flash them a counter-jab opportunity.
- You call out a jab to the head or body, then give them another jab opportunity, then throw a counter at him at the end to test their defense.
- Combination punching drills (TECHNIQUE & POWER)
This is where beginners start to have fun but can get a little careless. The most important thing is to stay ready and relaxed at all times. Practice good punching technique . Power comes from relaxed effortless release, not because you shove all your might through every punch. Also important to snap your punches, instead of pushing them through.
When calling out combinations, call out numbers since it’s faster than yelling, “JAB, RIGHT CROSS, LEFT HOOK, RIGHT CROSS!”
Day Five: Hit The Weights
Warm Up:
Stretch
10 min varied cardio
Workout:
Back Squats
3×10
Military Press
3×10
Superset:
3×10
Leg Press
Arnold Press
Superset 2:
3×10
Clean and Press
Pistol Squats
Superset 3:
3×10
Weighted Lunges
One Arm Dumbbell Snatches
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