Last updated on November 22nd, 2021 at 04:21 pm
Alright ladies, you ready for this one?
We’ve seen Superman, but now it’s time for the Supergirl routine!
We’ve now seen a good amount of superhero workouts at SHJ, and we’re even on a roll with getting up both a male and female hero each week.
Melissa Benoist’s workout routine for Supergirl is a huge hit, so I’m hoping we live up to that with this one.
Supergirl Stats:
Height: 5’5
Weight: 135 lbs.
Real Name: Kara Zor-El
Powers: Yes
Supergirl is actually our shortest female hero so far.
We had Wonder Woman come in standing 6’0 tall in our last female article, but the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that.
We’ve seen a bunch of male heroes and had Superman at 6’3, and both Cap and Batman at 6’2, with Moon Knight right there with them, and Aquaman at 6’1. Of course, Thor and Hulk range taller 6’6+, so we’re actually used to heroes coming in on the taller side.
Melissa Benoist, who portrays Supergirl for the CW, actually stands in much taller at 5’8.
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
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Supergirl Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Supergirl Workout Routine Research
Supergirl’s powers and abilities are extremely similar to Superman.
That goes without saying, right?
But, for the sake of showing you what we’re basing the workout around, we’re going to go through them anyways!
Supergirls power and abilities are as follows:
Like all Kryptonians under a yellow sun, the current version of Kara Zor-El possesses vast:
- superhuman strength, speed, and stamina;
- invulnerability;
- flight;
- super breath;
- x-ray vision;
- telescopic and microscopic vision;
- freeze breath;
- heat vision;
- and super hearing
Well, we can’t program you a workout that will grant things like super breath, x-ray vision, and the other obvious components of Supergirl’s powers…BUT, we can do our best to give you some superhuman strength, speed, and stamina.
So let’s do it!
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The Supergirl Workout Routine
Training Volume:
3-5 days per week
Explanation:
We’re talking about Supergirl here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 3 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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Day 1: Circuits and SupersetsÂ
-10 min cardio (treadmill, elliptical, bike)
-Mountain Climbers: 3X20-circuit 1
-Burpees: 3X10-circuit 1
-Jump Squats: 3X10-circuit 1
-Jump Rope: 3X20-circuit 1
-Jump Lunges: 3X10(each)-circuit 1
-Back Squat: 3X10-super set 1
-Push ups: 3X10-super set 1
-Front Squats: 3X10-super set 2
-Thrusters: 3X10-super set 2
-Lunges: 3X10(each)-super set 3
-Chin ups: 3X10-super set 3
-Crunches: 3X20-circuit 2
-Leg Lifts: 3X10-circuit 2
-V-Ups: 3X10-circuit 2
-Plank: 3X1 min-circuit 2
Day 2: Circuits and Supersets
-10 min cardio (treadmill, elliptical, bike)
-Mountain Climbers: 3X20-circuit 1
-Burpees: 3X10-circuit 1
-Jump Squats: 3X10-circuit 1
-Jump Rope: 3X20-circuit 1
-Jump Lunges: 3X10(each)-circuit 1
-Military Press: 3X10-super set 1
-Kettle Bell Swings: 3X10-super set 1
-Power Cleans: 3X10-super set 2
-Pull Ups: 3X10-super set 2
-Crunches: 3X20-circuit 2
-Leg Lifts: 3X10-circuit 2
-V-Ups: 3X10-circuit 2
-Plank: 3X1 min-circuit 2
Day 3: Circuits and Supersets
-10 min cardio (treadmill, elliptical, bike)
-Mountain Climbers: 3X20-circuit 1
-Burpees: 3X10-circuit 1
-Jump Squats: 3X10-circuit 1
-Jump Rope: 3X20-circuit 1
-Deadlift: 3X10-super set 1
-Step Ups: 3X10(each)-super set 1
-Straight Leg Deadlift: 3X10-super set 2
-Push ups: 3X10-super set 2
-Pull ups: 3X10-super set 3
-Chin ups: 3X10-super set 3
-Crunches: 3X20-circuit 2
-Leg Lifts: 3X10-circuit 2
-V-Ups: 3X10-circuit 2
-Plank: 3X1 min-circuit 2
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)
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