We’re back for more Young Justice.
Last week we had Aqualad and Miss Martian, two leaders of the Young Justice squad, and I remind you that we’ve already seen basically every Robin variation (also including Nightwing and Red Hood), and we’ve seen a good handful of the lead heroes as well: Superman, Batman, Aquaman, Flash and Green Arrow.
Now, speaking of Green Arrow, it’s time to break into some of his protege’s routines.
Weight: 107 lbs.
Real Name: Suzanne King-Jones
Arrowette is right around average height.
Not too tall, but also not short.
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 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
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 Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
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!
Take The SHJ Program Quiz and find the perfect program for YOU.
Arrowette Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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 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!
Arrowette 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 Arrowette’s, powers and/or abilities.
Her Wiki Fandom doesn’t give quite as long of a list as Arsenal’s does, but it DOES give the stuff that we focused on to build his routine.
Check it out:
- Archery: Arrowette is an Olympic-level archer and athlete. She was trained from an early age to become one of the world’s greatest archers.
- Hand-to-Hand Combat: Arrowette is also skilled in kick boxing and other hand to hand combat.
Another interesting fact about Arrowette is that she actually isn’t Green Arrow’s sidekick, and was not trained by him like Arsenal.
Instead she was simply inspired by what Green Arrow and Arsenal (at the time Speedy) could do.
Here’s how her Wiki Fandom breaks down here background:
Suzanne “Cissie” King-Jones, alias Arrowette was a skilled archer and member of Young Justice. She is the daughter of Bonnie King aka Miss Arrowette and Star City reporter Bernell “Bowstring” Jones. Bernell and his family lived a happy life, that is until he ate some bad shellfish and died. Her mother received a large sum of money from his life insurance, which was delivered by Hal Jordan himself, back when he worked for Evergreen Insurance.
Her mother was an Olympic-level archer and insisted that her daughter achieve the same level. Bonnie developed a psychological disorder and forced Cissie to train constantly. Apparently after seeing Green Arrow and Speedy in action, she developed trick arrows and the ‘Miss Arrowette’ identity to use as a cover.
So she was actually trained by her mother and developed her talents herself.
Pretty freakin’ awesome if you ask me.
Think you can do the same?
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Arrowette Workout Routine
5+ days per week
I recommend utilizing some of the circuits ON TOP of your daily body weight training (we’re talking about a superhero here, guys) to really bring up the intensity – but the mixed martial arts, archery strengthening and additional parkour training is more-or-less there to bring out your inner Arrowette.
**I purposely did both Arsenal and Arrowette on the same week being that they’re such closely related characters when it comes to their abilities, inspiration, and therefore their training style we create. For that reason you will be seeing virtually the same routine for both of them, but under different character to show both our male and females it’s okay to train the same!**
Arrowette Workout: Daily Calisthenics from our Parkour Program
75 Pull Ups
75 Hanging Leg Raises
100 Sit Ups
150 Push Ups
150 Air Squats
**These can be broken down into any number of sets/reps that are needed to complete the overall count.**
Arrowette Workout: Calisthenics/Acrobat Circuits
- 20 knee push ups
- 30 body weight squats
- 10 body rows
- 10 lunges both sides
- 20 crunches
- 20 second superman hold
- 60 second forearm plank
- 20 push ups
- 50 body weight squats
- 10 pull ups
- 20 plank to push ups
- 20 clap push ups
- 20 Bulgarian split squats
- 10 chin ups
- 10 single leg hip bridges (both sides)
- 10 handstand push ups
- 30 second side plank each side
- 25 plank to push ups
Arrowette Workout: Mixed Martial Arts and Parkour
If you want to step your game up and start training with mixed martial arts, these are some of the programs Coach Derek has created for us outside of The Academy to do so.
I’ve also listed our Parkour workout below (which I’ve also stolen our daily body weight training protocol from [listed above], and is definitely something to take advantage of if you’re looking to unleash your real Arrowette potential.
For some Thai Boxing fun check out Anna Diop’s routine.
**And the Daredevil workout also has some beginner Parkour as well.**
Arrowette Workout: Archery Strengthening
On top of becoming stronger with calisthenics and parkour necessary training, there are also some movements we can utilize to strengthen specific muscles utilized for archery.
Of course, if you can also get out there and become a pro with a bow and arrow, that’s even better.
But, if you’re one day planning on it, it’s a good idea to incorporate these workouts, as shared with us by Archery360:
- Single Arm Dumbbell Rows
- Romanian Deadlift
- Dumbbell Side Raise
- Rowing Machine
- Forearm Planks
As you can tell I’ve included planks, or variations of them, within our calisthenic circuits on purpose to give you a bit of a head start on the matter.
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