Last updated on February 8th, 2021 at 10:39 am
It’s just a CW Star kind of week.
We also have Jared Padalecki this week, if you missed that one.
But, Juliana Harkavy is a new member of Team Arrow, and she is ripped!
We’ve seen a ton of Arrow celebs, including Stephen Amell, Katie Cassidy, Emily Bett Rickards, David Ramsey, Caity Lotz, Brandon Routh, Manu Bennett, and more!
And now we add a new Black Canary to the list!
Let’s do this.
Juliana Harkavy Stats:
Height: 5’8
Weight: (approximate) 120 lbs
Age: 33 years old
Juliana Harkavy is actually pretty tall.
She may not be the tallest, like ladies such as Gwendoline Christie and even Gal Gadot being up there – but she is in the tallest range. Other ladies in her range that we’ve seen include Jennifer Lawrence, Daisy Ridley, Rihanna, Zendaya, Krysten Ritter, Morena Baccarin, Nina Dobrev and a few others.
The average height is really around 5’4-5’6, but we’ve been seeing more and more at that 5’7-5’8 range, as you can tell. The ladies just below are women like Jennifer Aniston, Olivia Munn, Margot Robbie, Sophia Bush, Alicia Vikander, Zazie Beetz, Tatiana Maslany, and many more.
And, our shortest range include women like Emilia Clarke, Scarlett Johansson, Demi Lovato, Julianne Hough, and a few others.
But, either way, don’t worry!
These routines can be used by all shapes and sizes!
Take The SHJ Program Quiz and find the perfect program for YOU.
Juliana Harkavy Diet and Nutrition
Men’s Health did an awesome article on Juliana Harkavy which Coach Derek shared with me, titled: “Meet Juliana Harkavy, the Fittest, Most Badass Superhero on TV”!
I will be pulling a lot of quotes from this article, which is why I share it right off the bat, but I will also say that there is not a TON of Harkavy’s nutrition.
Another place I want to send you guys, which they utilize for pictures in the article, is Juliana Harkavy’s personal Instagram page.
There you’ll find not only some sexy pictures of the shredded celeb, but also her daily life, training, and more!
I won’t share a ton from there, but I do want you to know that is one of the sources I will be pulling from.
Aside from that I want to let you guys know of some information you can utilize to form your own nutrition and dietary guidelines (with our help).
Here at SHJ we shoot for sustainability.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take The Free Workout Placement Quiz and find the best free workout for you.
Juliana Harkavy Workout Routine Research
Right into the interview with Men’s Health that I mentioned before they start with a pretty amazing question that leads to an even better answer from Juliana:
You come from a family of athletes, and you’re obviously in great shape yourself. What’s the biggest overlap between fitness and acting?
This role has really helped me understand that in ways I never really did before. I think the physicality of being an athlete or working out, it grounds you. It centers you. I’ve been able to really use that in this role. And I’ll continue to use it in the future because I think it brings you into your body. When you’re acting, that is so important.
And, as we know, Team Arrow is super-fit.
As well as basically the entire team of CW stars!
The next Q&A follows that:
From the beginning Arrow has always had one of the fittest casts on TV. Has that ever come close to becoming a competition?
That’s funny, but It’s not a competition! It is fun. We work out together. It’s less of a competition, it’s more of a way for us to bond. Everyone can stay healthy together.
And, I’ll finish off with two more questions from the interview and then quick wrap-up from her Instagram and we can get to training:
As you get deeper into this role, have you been able to get more hands on when it comes to the fight coordination and the stunts?
That’s been one my favorite parts of the show. This year in particular I’ve really tried to work more closely with my stunt double, whose name is Ivett [Gonda]. She’s amazing. She’s an Olympian in Taekwondo. This year I had an open dialogue with her about Dinah’s journey, not only emotionally but physically as well. I’ve been training how to kick properly. Just really basic things. A lot of boxing. The Bō staff, obviously. It’s just been great to learn how to tell her story physically, as a fighter. And grow as a fighter and an athlete, not just a character.
Is there a different mindset to getting into superhero shape, comic book shape, as opposed to your regular person going to the gym?
I think there is. I find myself working out now more deliberately. It feels more like a job. It’s not like, “Ah, good, I got to go to the gym this week.” I truly feel like it helps her story. She’s a superhero and she’s out here fighting guys twice her size. First of all, it needs to be believable that she can fight them. But I also want to feel like I can fight them—that I can roll with these big dudes. So it’s become a lot more of a serious endeavor, my physical fitness.
One last thing I want to mention is the fact that Juliana shared some of her “staples” for her routines right on her Instagram.
I’ll be pulling from there when I set up the routines for you guys.
I’ll also be utilizing boxing programming from Coach Derek as well.
Are you guys ready?
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Juliana Harkavy Workout Routine
Training Volume:
3-5 days per week
Explanation:
I’m going to be programming you 3 days of lifting using Juliana’s interviews, and her Instagram page. I will also be giving you 2 days worth of boxing and MMA coaching for you to use as well.
Want To Upgrade This Workout?
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Day One: Chest and Triceps
Warm Up:
Stretch
Jog 800m
Workout:
**The first three are taken straight from Juliana’s Instagram as her “Staples”, and the notes she gives about them.**
Cable Press / Cable Twists
3×12
Dead Bugs
3×60
Bench Press
3×12
Tricep Kickbacks (Dumbbells)
3×12
Plank to Pushups
3×20
Skull Crushers
3×12
Dips
3×15 (or failure)
Day Two: Boxing and MMA Training
Utilize Boxing and MMA Training Programmed by Coach Derek.
This can either be from Daredevil, Deathstroke, or even custom within The Academy.
You can also utilize a HOME workout that Juliana shows programmed on her page:
1. Curtsy lunges (3×10 each side)
2. Squats (3×10)
3. Forward Lunges (3×10 each side)
4. Sideways Mountain Climbers (you can slide on your socks) (3×10 each side)
5. Forward Mountain Climbers (you can slide on your socks) (3×10 each side)
6. Glute Bridges (3×10)
7. Donkey Kicks (3×10 each side)
*Stretch*
Repeat if desired!
Day Three: Legs and Shoulders
Warm Up:
Stretch
Jog 800m
Workout:
Squats
3×12
Dumbbell Shoulder Front Raises
3×12
Leg Press
3×12
Power Cleans
3×12
Front Squats
3×20
Glute Bridges
3×12
Day Four: Boxing and MMA Training
Utilize Boxing and MMA Training Programmed by Coach Derek.
This can either be from Daredevil, Deathstroke, or even custom within The Academy.
You can also utilize a HOME workout that Juliana shows programmed on her page:
1. Curtsy lunges (3×10 each side)
2. Squats (3×10)
3. Forward Lunges (3×10 each side)
4. Sideways Mountain Climbers (you can slide on your socks) (3×10 each side)
5. Forward Mountain Climbers (you can slide on your socks) (3×10 each side)
6. Glute Bridges (3×10)
7. Donkey Kicks (3×10 each side)
*Stretch*
Repeat if desired!
Day Five: Back and Biceps
Warm Up:
Stretch
Jog 800m
Workout:
Deadlifts
3×12
Push Up w/ Dumbbell into Row
3×10-20
Chin Ups
3×12
Bent Over Rows
3×12
Weighted Step Ups and Dumbbell Curls
3×10 (each leg/arm)
Back Extension (weighed if possible)
3×12
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