Last updated on March 18th, 2021 at 09:16 am

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I love Angelina Jolie as Maleficent.

Which means I’m so excited to hear about Maleficent 2 coming in October.

But have you ever thought of working out to become like Maleficent the character?

The Mistress of Evil.

For the start of these articles I would like to say this: I linked to the guidelines above, but in no way is this workout and diet plan that of Maleficent’s. This is simply a plan inspired by his character and I will be citing all the information I can in order to show where the inspiration is coming from.

Maleficent Possible Stats:

**We’ll be using height ranges that Disney looks for when getting actors for these roles.**

Height Range: 5’6-5’10

Movie: Sleeping Beauty/Malificent

Alignment: Hero/Princess

Powers: Yes

Maleficent is actually pretty tall.

At her shortest height she’d be in the average range, but at her tallest she’d be in the tallest range!

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Maleficent Inspired Diet and Nutrition

**Keep in mind: this section will be nearly identical for each character, but I will add in something special for the Disney Inspired Characters if possible**

Every hero (or villain) 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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, 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.

It’s all about sustainability.

AND, 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!

THE MALEFICENT SECTION:

I initially began re-watching Sleeping Beauty and Maleficent to see if there were any signs of food.

Then I stumbled across a fun site that actually helped me out with the process.

Unfortunately they haven’t been active since 2017, but it’s Disney Meals gives a breakdown of the foods shown in specific films, and I’ll be utilizing that here for the first time!

So here’s what we got from Sleeping Beauty:

• Gingersnaps and Tea
• Bread Pudding
• Wine
• Brussel Sprouts
• Pastries
• Rice Pudding
• Sweet Potatoes
• Magical Cake

Now, to be fair, these were NOT the foods that Maleficent was shown eating.

These were just shown throughout the movie and most of which mildly popular in Medieval times.

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Maleficent Inspired Workout Routine Research

We’ve made it to “the fun part”.

This is the part when I get to tell you about the “how” and “why” of the workout we’re about to build.

So let’s start by grabbing some information from Maleficent Wiki Fandom page.

Here’s what they list for Maleficent’s powers and abilities:

Powerful magic, superhuman strength, healing factor, hypnosis, abilities to curse individuals, plant manipulation, object conjuration, metamorphosis, flight, summoning and controlling abilities

I personally wish I could teach you Maleficent-like magic, but I’m still trying to figure it out myself.

That being said, she DOES have superhuman strength, and she can fly.

No, I can’t teach you to fly.

But we can improve our jumping ability.  Kind of like Jessica Jones.

And here’s a bit of a bio for Maleficent, one of which is from Sleeping Beauty (her Wiki page for the Maleficent solo film is a bit different):

Maleficent is the main villainess of Disney’s 16th full-length animated feature film Sleeping Beauty, the overall main antagonist of The Walt Disney Company and one of the supporting antagonists in Mickey’s House of Villains. She also appears as the titular villain protagonist/anti-hero in Disney’s 2014 live action film of the same name. She is an evil fairy witch who takes offense at not being invited to the christening of Princess Aurora, and attempts revenge on King Stefan and Queen Leah by cursing their beloved daughter Princess Aurora.

Contrary to popular belief, Maleficent is a fairy, albeit a dark one, responsible for all misfortune in King Stefan’s kingdom. She appears to be particularly disdainful and unfond of the Three Good Fairies: Flora, Fauna, and Merryweather, her polar opposites, who do all in their power to keep Maleficent’s overwhelming evil magic at bay. With her gothic, elegant design, dramatic and flamboyant animation, and unlimited arsenal of magic powers, Maleficent is one of the most popular and well-known Disney villains.

Oh, and before I forget: Maleficent can also turn into a dragon.

I will also be unable to teach you that.

Still working on it..

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Maleficent Inspired Workout Routine

Training Volume:

5+ days per week

Explanation:

Let’s be honest: Maleficent isn’t out there training.  So, for this one we’re going to be shooting for superhuman strength, flight (in the form of jumping strength), and a cosplay physique worthy of Maleficent.  Are you ready?  Time to get strong, ladies!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Day One: Chest and Triceps

Warm Up:

Stretch

Jog 800m

Workout:

Bench Press

4×12

Tricep Overhead Extension

4×12

Incline Bench Press

4×12

Tricep Pushdowns

4×12

Dips

4×25

Dragon Circuit:

4 Rounds for Time:

400m jog

25 Deadlifts

20 Squats

15 Bench Press

10 Overhead Presses

5 Power Cleans

Day Two: Back and Biceps

Warm Up:

Stretch

Jog 800m

Workout:

Deadlift

4×12

Bicep Curls

4×12

Lateral Pulldowns

4×12

Cable Rows

4×12

Chin Ups

4×25

Dragon Circuit:

4 Rounds for Time:

400m jog

25 Deadlifts

20 Squats

15 Bench Press

10 Overhead Presses

5 Power Cleans

Day Three: Dragon Chamber

Warm Up:

Stretch

Cardio:

30-60 min of varied cardio

Calisthenics:

200 Air Squats

150 Sit Ups

150 Push Ups

100 Dips

100 Lunges

75 Pull Ups

75 Leg Raises

Day Four: Shoulders and Traps

Warm Up:

Stretch

Jog 800m

Workout:

Military Press

4×12

Dumbbell Shrugs

4×12

Dumbbell Front Raises

4×12

One Arm Dumbbell Snatches

4×12

Push Ups

4×25

Dragon Circuit:

4 Rounds for Time:

400m jog

25 Deadlifts

20 Squats

15 Bench Press

10 Overhead Presses

5 Power Cleans

Day Five: Legs and Calves

Warm Up:

Stretch

Jog 800m

Workout:

Squats

4×12

Calf Raises

4×12

Leg Press

4×12

Hamstring Curls

4×12

Weighted Step Ups

4×12

Dragon Circuit:

4 Rounds for Time:

400m jog

25 Deadlifts

20 Squats

15 Bench Press

10 Overhead Presses

5 Power Cleans

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Image Sources: Featured Image, Image 1, Image 2, Image 3