Last updated on October 4th, 2022 at 10:41 am
Did I mention I’m on a Spider-Man kick?
I guess in this case it’s also Spider-Woman.
I just saw Spider-Man: Into the Spider-Verse on opening night and I absolutely loved it.
It got me thinking that we definitely need more Spider-Man character workouts on the site. Which led us to having Miles Morales.
Which definitely isn’t the first.
We also have Spider-Man celebs (Tom Holland, Tobey Maguire, Andrew Garfield, Emma Stone, Zendaya, and Logan Marshall-Green) and even already have a Spider-Man character workout as well.
Spider-Gwen Stats:
Height: 5’7
Weight: 130 lbs
Real Name: Gwen Stacy
Powers: Yes
Gwen Stacy is actually pretty tall.
She’s only an inch shorter than Miles Morales.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8!
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique and Sonya Blade 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 and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
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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Spider-Gwen 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 (Greek Gods, 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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Spider-Gwen Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Spider-Gwen’s, powers and/or abilities.
While Miles Morales had some upgrades we saw in the last article/workout, Spider-Gwen kind of sticks to the Spider-Person powers we’re used to.
Here’s what Wikipedia tells us:
- Superhuman strength, speed, durability, and agility
- Ability to cling to most surfaces
- Use of inter dimensional travel
- Healing factor
- Precognitive Spider-Sense
- Uses web-shooters to shoot strong spider-web strings from wrists
And, in case you didn’t realize, Spider-Gwen is mainly depicted in other Earths, or universes, AKA the “Spider-Verse”.
Here’s what Wiki tells us about her Earth-65 story line:
In the alternate reality designated Earth-65, Gwen Stacy from Midtown High School is the one bitten by the radioactive spider and becomes a superhero going by the name of Spider-Woman. As Gwen Stacy, she is depicted as a drummer alongside her friends, Mary Jane Watson, Betty Brant and Glory Grant, simply called the Mary Janes. Shortly after she begins fighting crime, one of her classmates, Peter Parker, attempts to exact revenge on those who bullied him in Midtown High School, becoming Earth-65’s version of the Lizard. Gwen subdues him, but Peter dies towards the end of the battle due to the chemical he used.
Spider-Gwen has other appearances you could read about as well.
But alright, let’s get to training like her!
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Spider-Gwen Workout Routine
Training Volume:
5+ days per week
Explanation:
Spider-Gwen is someone who does it all (similar to our Spider-Man). We’re going to be working on parkour, mixed marital arts, and also strength gain. To do this I’ll be giving you 3 days of strength training with weights (for strength and agility), and also programs for mixed martial arts and parkour to pair with this at least 2-3 days a week.
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Spider-Gwen Workout Day One: Push Day and Agility Circuit
Warm Up:
Stretch
10-20 min jog or HIIT training
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
Workout:
Clean and Press
5×5
Cable Pushdowns
4×12
Incline Bench (BB or DB)
4×12
Arnold Presses
4×12
Circuit:
3 Rounds for Time:
20 Kettlebell Swings
15 Jumping Lunges
10 Jump Squats
5 Burpees
Spider-Gwen Workout Day Two: MMA and Parkour
All heroes should know how to defend themselves.
And Spider-Gwen sure as hell would be able to do parkour.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
**And the Daredevil workout also has some beginner Parkour as well.**
Spider-Gwen Workout Day Three: Pull Day and Agility Circuit
Warm Up:
Stretch
10-20 min jog or HIIT training
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
Workout:
Deadlift
5×5
Lateral Pulldowns
4×12
Cable Rows
4×12
Seated DB Curls
4×12
Circuit:
3 Rounds for Time:
20 Plank to Push Ups
15 Mountain Climbers
10 Box Jumps
5 Jumping Jacks
Spider-Gwen Workout Day Four: MMA and Parkour
All heroes should know how to defend themselves.
And Spider-Gwen sure as hell would be able to do parkour.
The Parkour Workout (Nightrunner) designed by Academy member Felix also has bodyweight programming attached to it you should be utilizing on this day.
Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.
For some Thai Boxing fun check out Anna Diop’s routine.
**And the Daredevil workout also has some beginner Parkour as well.**
Spider-Gwen Workout Day Five: Pull Day and Agility Circuit
Warm Up:
Stretch
10-20 min jog or HIIT training
3×10 Pull Ups
3×15 Dips
3×20 Push Ups
Workout:
Squats
5×5
Hamstring Curls
4×12
Leg Extension
4×12
Dip Machine Leg Pushdowns
4×12
Circuit:
3 Rounds for Time:
20 DB Straight Leg Deadlift
15 Goblet Squats
10 Lunges (each leg)
5 Cable Pull Throughs
Spider-Gwen Workout Day Six and Seven: Bonus Training
Spider-Gwen does it all.
The training above is for that. But you could always step it up if you really want to be like Spider-Man.
I suggest adding in another day or so (depending on how many days you’ve completed this week so far) devoted to bodyweight programming and/or cardio.
Run 1-5 miles (3-5 if strictly running, 1-2 if you’re combining it with bodyweight training).
Complete bodyweight training listed:
75 Pull Ups
75 Dips
100 Sit Ups
100 Lunges
150 Push Ups
150 Air Squats
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