Last updated on February 9th, 2021 at 11:24 am
It’s time to train like The Ghost.
That was meant to be dramatic.
We’ve already seen both Paul Rudd and Evangeline Lilly’s workout routines and diet plans, but it’s time to see the newest villain we have joining us in the Marvel Cinematic Universe.
And, by that, if you’re still not with us, I mean Hannah John-Kamen’s Ghost in Ant-Man and the Wasp!
One thing I would like to point out is that Ghost in the comics is actually a man. Hannah John-Kamen will portray a female version for our Ant-Man and the Wasp – which is another pretty exciting step for Marvel.
Hannah John-Kamen Stats:
Height: 5’6
Weight: (approximate) 125 lbs.
Age: 28 years old
Hannah John-Kamen is actually right at the average height for the women we see at SHJ.
She’s not quite as tall as women like Gal Gadot, Jennifer Lawrence, Gwendoline Christie, Karen Gillan, Zendaya, Rihanna, and many more women that are above average.
The average height we see is actually 5’4-5’6 with women like Jennifer Aniston, Margot Robbie, Rosario Dawson, Katie Cassidy, Katheryn Winnick, Alicia Vikander, and a ton of others.
The below average height is shorter, with ladies including co-Avengers-star Scarlett Johansson, Emilia Clarke, Natalie Portman and more.
But, don’t worry either way.
Regardless of your height and weight you can utilize this routine.
Take The SHJ Program Quiz and find the perfect program for YOU.
Hannah John-Kamen Diet and Nutrition
Hannah John-Kamen is not only a total babe, but she also has a flawless physique that we’re going to try to replicate with the tools in this article.
That being said, there is not much information out there on the web about her diet and training regime.
We do however have a ton of other ladies who are around the same stats and physique, AND we’ve seen the grueling regime of many other Marvel celebrities on SHJ, so I’ll be combining the two.
So let’s talk healthy dieting.
What’s the most important thing that we’ve seen among all these celebrities and their diets?
The SHJ Army can guess what I’m about to say.
But, I’m going to say it anyway.
The most important things is this: sustainability.
That’s why we revolve all our Academy Nutrition Classes (Samurais, Monks, Vikings, SuperHumans, Minimalists, Hunter Gatherers, Spartans) around finding the diet that is right for YOU.
The successful celebrities we see with physiques that last through the years follow this same tactic.
People like Hugh Jackman and Terry Crews like to utilize intermittent fasting, while others have adopted the paleo diet, or even healthy dieting with cheat meals like Kevin Hart and others.
Either way though, we have a bunch of pillars that you can test and utilize in our Nutrition Pillar section of SHJ.
Test and find what works for you.
Take The Free Workout Placement Quiz and find the best free workout for you.
Hannah John-Kamen Workout Routine Research
Incase you missed what I said in the diet and nutrition section: there’s not much information out there about Hannah John-Kamen’s regime.
So, what I also mentioned is the fact that we’re going to be utilizing other celeb ladies with a similar physique, and also the training methods we’ve seen used by Marvel in the past, in order to build this routine.
Sounds pretty damn exciting, huh?
Okay, maybe just for me, but at least you get a routine made by someone really excited to create it….
Based on other Marvel routines that we’ve seen it’s safe to say that we’re going to be doing some type of circuit style training mixed in with basic bodybuilding styled weightlifting techniques.
We’re also going to be utilizing two days worth of activity or cardio training into the mix, which is a split we almost always see with celeb women who share a physique similar to Hannah John-Kamen.
And, lucky for me, I get to program the rest based on all the knowledge I’ve gathered from coaching hundreds of people, and researching and writing workouts for hundreds of celebs.
Let’s do this.
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Hannah John-Kamen Workout Routine
Training Volume:
3-5 days per week
Explanation:
I’m going to program you 3 days of bodybuilding styled training mixed with some circuit style, and then also 2 days of cardio or activity days as well. We like to call these “Cagers”.
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Day One: Lower Body
Warm Up:
Stretch and Foam Roll
20 min varied cardio (I prefer elliptical and treadmill)
^^This can be done at the beginning or end of the workout^^
Workout:
Barbell Back Squat
4×12
Barbell Glute Bridges
3×10
Leg Press
3×10
Hamstring Curls
3×10
Circuit:
3 Sets for Time
10 Plank to Push Ups
15 Jumping Lunges
20 Mountain Climbers
15 Leg Raises
10 Sit Ups
Day Two: Activity or Cardio Day
This day is devoted to being active.
For this you’re going to need to get moving for at least an hour. If I’m not hitting varied cardio or doing a hike or something I know is enough movement, I like to sub a 60 minute brisk walk.
This can also be done by taking a class like yoga, pilates, MMA, or something similar.
Day Three: Chest and Arms
Warm Up:
Stretch and Foam Roll
20 min varied cardio (I prefer elliptical and treadmill)
^^This can be done at the beginning or end of the workout^^
Workout:
Dumbbell Bench Press
4×12
Tricep Kickbacks
3×10
Barbell Curl Step Ups
3×10 each leg/arm
Tricep Cable Pushdowns
3×10
Circuit:
1 Set for Time
70 Jump Ropes
60 Second Plank
50 One Arm Dumbbell Snatches (25 Each Arm)
40 Push Ups (or Knee Push Ups)
30 Air Squats
20 Pull Ups (Assisted is Fine)
10 Burpees
Day Four: Activity or Cardio Day
This day is devoted to being active.
For this you’re going to need to get moving for at least an hour. If I’m not hitting varied cardio or doing a hike or something I know is enough movement, I like to sub a 60 minute brisk walk.
This can also be done by taking a class like yoga, pilates, MMA, or something similar.
Day Five: Upper Body
Warm Up:
Stretch and Foam Roll
20 min varied cardio (I prefer elliptical and treadmill)
^^This can be done at the beginning or end of the workout^^
Workout:
Deadlift
4×12
Arnold Press
3×10
Bent Over Rows
3×10
Clean and Press
3×10
Circuit:
21-15-9
(Three sets, first 21 reps each, second 15 reps each, third 9 reps each)
Thrusters and Burpees
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