Last updated on October 2nd, 2021 at 06:01 pm
I really like The Wasp.
And, I’m jealous my father isn’t an awesome wealthy scientist….
I was really stoked when I found out Evangeline Lilly was taking the role of The Wasp alongside Paul Rudd’s Ant-Man (who I also love), and I can’t wait for Ant-Man and The Wasp to hit theaters in July.
And, that might be one of the reasons I asked Coach Richie to write this one up for us.
You know, to help us wait just a little longer!
The Wasp Stats:
Height: 5’4
Weight: 110 lbs
Real Name: Janet Van Dyne
Powers: Enhanced Suit
The Wasp is what we’d consider average height among celebs we’ve seen at SHJ.
Supergirl was our shortest at 5’5, and 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 at 5’7 with Harley.
The Wasp now becomes our shortest hero female hero that we’ve seen at SHJ, and Evangeline Lilly, who portrayed her, stands in at 5’6 (which is right at that average range).
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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The Wasp 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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The Wasp Workout Routine Research
If you’ve seen Ant-Man you’ve already had a sneak peek at how awesome The Wasp is.
She can throw a punch….
But, this is the part that I call “the fun part”,because we talk about the heroes powers that are going to help us form our routine.
For example, let’s steal some Wasp information right from The Marvel site, AKA the source!
Marvel tells us her powers are:
Flight (approx 40 mph), size Reduction (with gain in strength), bio-electric blasts.
And abilities:
Combat and leader skills.
Formerly, wrist stingers. Her stings can now be projected without these mechanical aids.
But, what I really want to take out of this is the size reduction and how it comes with the gain in strength.
So we don’t have to get bulky and big.
We can stay small and elite like The Wasp, while building strength and kicking butt!
You ready?
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The Wasp Workout Routine
Training Volume:
5+ days per week
Explanation:
We’re talking about The Wasp 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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Everyday Warm up and Cardio:
-20 min cardio(swim, cycle, run)
-Classic Sun Salutes: 5 circuits
Day 1: Deadlift and Squat
-Deadlift: 3X10-drop set to 45
-Lunge: 3X10(each)-circuit 1
-Push ups: 3X10-circuit 1
-Squats: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Plank: 3X1 min-circuit 1
-Superman: 3X1 min-circuit 1
-Jump rope: 3X1 min-circuit 2
-Burpees: 3X10-circuit 2
-Weighted shadow boxing: 3X 1 min(5)-circuit 2
-Crunches: 3X40-circuit 3
-Leg Raises: 3X10-circuit 3
-Flutter Kicks: 3X40-circuit 3
-Reverse Superman: 3X30 sec-circuit 3
Day 2: Bench and Squat
-DB Bench Press: 3X10-drop set to 0
-Lunge: 3X10(each)-circuit 1
-Push ups: 3X10-circuit 1
-Squats: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Plank: 3X1 min-circuit 1
-Superman: 3X1 min-circuit 1
-Jump rope: 3X1 min-circuit 2
-Burpees: 3X10-circuit 2
-Heavy Bag: 3X 1 min-circuit 2
-Crunches: 3X40-circuit 3
-Leg Raises: 3X10-circuit 3
-Flutter Kicks: 3X40-circuit 3
-Reverse Superman: 3X30 sec-circuit 3
Day 3: Squat and Squat
-Squats: 3X10-drop set to 45
-Lunge: 3X10(each)-circuit 1
-Push ups: 3X10-circuit 1
-Squats: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Plank: 3X1 min-circuit 1
-Superman: 3X1 min-circuit 1
-Jump rope: 3X1 min-circuit 2
-Burpees: 3X10-circuit 2
-Weighted shadow boxing: 3X 1 min(5)-circuit 2
-Crunches: 3X40-circuit 3
-Leg Raises: 3X10-circuit 3
-Flutter Kicks: 3X40-circuit 3
-Reverse Superman: 3X30 sec-circuit 3
Day 4: Cleans and Squats
KB Cleans: 3X10-drop set to 0
-Lunge: 3X10(each)-circuit 1
-Push ups: 3X10-circuit 1
-Squats: 3X10-circuit 1
-Pull ups: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Plank: 3X1 min-circuit 1
-Superman: 3X1 min-circuit 1
-Jump rope: 3X1 min-circuit 2
-Burpees: 3X10-circuit 2
-Heavy Bag: 3X 1 min-circuit 2
-Crunches: 3X40-circuit 3
-Leg Raises: 3X10-circuit 3
-Flutter Kicks: 3X40-circuit 3
-Reverse Superman: 3X30 sec-circuit
Wasp Flexibility Workout:
-Forward Fold: 30 sec
-Forward Fold with shoulder open: 30 sec
-Downward Dog: 60 sec
-Crescent Pose: 30 sec(each)
-Pyramid Pose: 30 sec(each)
-Child Pose: 30 sec
-Easy Pose: 30 sec
-Butterfly: 30 sec
-Spinal Twist: 30 sec(each)
3 rounds of this circuit
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Mixed Martial Arts Resources
Parkour Training Resource
- Nightrunner Workout Routine
- This Nightrunner Workout has both Calisthenics AND Parkour for you.
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