Last updated on November 11th, 2022 at 03:05 pm
Starfire is listed on DC’s site as “one of the world’s greatest superheroes.”
Yeah, she’s that badass.
Actually, to be more specific, the way DC puts it is:
A princess who became a slave. A slave who became a warrior. A warrior who became one of the world’s greatest super heroes.
We’re talking like, the Wonder Woman of the Teen Titans.
Yes, like Wonder Woman is for the Justice League, Starfire is for the Teen Titans.
Am I making sense here?
Whatever.
Starfire Stats:
Height: 6’4
Weight: 210
Real Name: Koriand’r
Powers: Yes
Okay, Starfire is a big woman.
6’4 is pretty massive for women we’ve seen on the site.Â
Regardless of if we’re talking about superhero/character workouts, or even our celebs.
Supergirl was our shortest at 5’5 before Wasp came in at 5’4, and we had Wonder Woman come in standing 6’0 tall, Mystique at 5’10, and Storm 5’11;
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 Quinn.
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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Starfire 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 you 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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Starfire Workout Routine Research
So we’ve already seen one quote from DC, but now this is what we call “the fun part” of the article, because I get to break down the “how” and “why” of the actual routine that we’re going to create.
Basically, I get to go through the characters (in this case Starfire) powers and abilities!
Before I continue into that though, I want to give a brief history to go with the quote I started the article with.
You know, so it makes sense…
DC gives us Starfire’s background stating:
Betrayed by her own sister and forced into slavery, Princess Koriand’r of Tamaran experienced torture, exploitation and experimentation at the hands of others—but instead of it breaking her, it only made her stronger. Breaking free and fleeing to Earth, she discovered a world filled with heroes, people who fought for the oppressed, who used their powers and abilities to save those in need. And it was then that Koriand’r made a decision that changed her place in life forever. She decided to become the super hero known as Starfire.
My favorite part is “but instead of breaking her, it only made her stronger”.
Hey Starfire, marry me?
Basically what we can take from this is you should never give up, regardless of what you’ve been through. Use it to drive you closer to achieving your goals.
Enough motivation, though. Let’s talk powers and abilities that will help us get on with the workout.
DC lists her powers as:
Energy absorption, Energy blasts, Flight, Combat skill
Oooookayyyyyy.
Well, unfortunately I don’t know any workouts that are going to teach us energy absorption, energy blasts, or flight.
So maybe we just train for the Starfire physique and badassery? Â
Don’t worry. DC has released a comic showing us the Starfire body I’m talking about. Normally I’d exclude these pics and stick to the “hero” stuff, but I suppose it holds its relevance for this one.
You know I actually know a girl that kind of looks like Starfire…
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The Starfire Workout Routine
Training Volume:
5+ days per week
Explanation:
If you’re going to look like Starfire, you’re going to have to train with some pretty high volume. I’m going to write a 5 day routine, and if you’d like to go any more than that you can add in multiple days of extra cardio as well.
Pyramid Training:
For this routine you’re going to want to utilize pyramid training. That means you’re going to want to increase the weight as you move through each exercise.
For example, if you start with 20 lbs on a lift, your next set should increase to 25+ lbs.
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Day One: Legs and Lower Body
Warm Up:
Stretch
30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)
Workout:
Barbell Squat
3×12
Weighted Step Ups (w/ dumbbells)
3×10 each leg
Barbell Hip Thrust
3×10
Weighted Lunges
3×10 each leg
Goblet Squats (with dumbbell or kettlebell)
3×10
Hamstring Curls
3×10
Day Two: Chest and Upper Body
Warm Up:
Stretch
30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)
Workout:
Chest Press (dumbbells)
3×12
Pushups (or knee push ups)
3×10-20
Dips (off bench or chair is fine)
3×10
Flat Bench Cable Flyes (with dumbbells)
3×10
Overhead Dumbbell Tricep Extension
3×10
Cable or Dumbbell Tricep Kickbacks
3×10 each arm
Day Three: Light Full Body Workout
Warm Up:
Stretch
30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)
Workout:
Goblet Lunges
3×10 each leg
Kettlebell Swing
3×10
Shoulder Front Raise (w/ dumbbells)
3×10
Box Jumps
3×10
Tricep Cable Pushdowns
3×10
Bicep Curls
3×10 each arm
Day Four: Back and Arms
Warm Up:
Stretch
30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)
Workout:
Romanian Deadlift (Bar, Dumbbells or Kettlebell)
3×10
Pushups (or knee push ups)
3×10-20
Kneeling Dumbbell Rows (off bench)
3×10
Bicep Curl Step Ups (w/ box or bench)
3×10
Pull-Ups (or pull-up negative, or free hang from bar for time)
3×10
Arnold Press
3×10
Day Five: Shoulder and Upper Body
Warm Up:
Stretch
30-45 minutes varied cardio (elliptical, treadmill, bike, etc.)
Workout:
Military Press (dumbbells is fine)
3×12
Face Pulls
3×10
Light Dumbbell Clean and Press
3×10
Light Dumbbell One Arm Snatch
3×10
Kettlebell Straight Leg Deadlift
3×10
Shoulder Flys (w/ dumbbells)
3×10
Day 6-7: Added Workouts
These days can be rotated in whatever order you choose, which is especially helpful if you plan on training more than 5 days per week. If that is the case, I suggest adding in extra cardio those days, and maybe some core work (planks, sit ups, etc).
But, if you’re going to want to train with weights, you can also sub the light full body day (listed as day three) here as well.
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