Last updated on October 16th, 2024 at 01:54 pm

We’re stepping it up a notch on the power scale this week.

Still sticking to our Young Justice theme, though!

Last week we had Kid Flash and Batgirl and the week’s before that we’ve seen Arsenal and Arrowette, and Aqualad and Miss Martian.  I also reminded 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.

But, as I said, now it’s time to bring in some additional power with Superboy and Wonder Girl.

I suppose the daughter of Zeus might suffice?

Wonder Girl Stats:

Height: 5’3-5’5

Weight: 115 lbs.

Real Name: Cassandra Sandsmark

Powers: Yes

Wonder Girl is listed anywhere between 5’3 and 5’5.

Either way she falls in what we’d classify as a shorter range among women; the 5’5 bringing her slightly into the average.

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.

We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, 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 Spider-Gwen, 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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Wonder Girl 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!

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Wonder Girl 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 Wonder Girl’s, powers and/or abilities.

Here’s what her Wiki Fandom [for Young Justice] lists as her powers and abilities:

• Flight
• Super strength
• Invulnerability

She also utilizes:

• Lasso, bracelets, Stealth-tech

And another thing to remember is the fact that her father is literally Zeus.

So for that reason let’s give a bit of a background:

Cassie is the daughter of Helena Sandsmark and the Greek god Zeus. She was raised by her single mother, though was often left on her own when her mother went on archaeological expeditions. Wonder Girl is a very tough young girl, with a very energetic, carefree and eager personality. In general, she prefers taking on foes stronger than herself. She loves to fight, and enjoys missions in which there will be physical confrontations.  Sitting on the sidelines is less to her liking.

Basicalllyyyyy…she’s awesome.

Can we add that to the list of powers?

Either way you better get ready because we’re in for a fun one.

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The Wonder Girl Workout Routine

Training Volume:

4-6 days per week

Explanation:

So if you’ve been around long enough you’ll know that we love women to train essentially the same as men (I’ll admit, we do like to add in some extra glute work here and there :P); for that reason I also tend to pair characters together who are similar (like I did with Arrowette and Arsenal recently) so that both our male and female routines is similar or even exact – just driving the point home even more.  For that reason, considering Wonder Girl and Superboy’s powers are so closely related (in the sense that we are focusing on super strength and flight/super leap), we will be seeing a virtually identical training regime for the ladies below (I MAY have swapped in some extra glute stuff).

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Wonder Girl Workout Routine Day One: Chest and Triceps

Warm Up:

Stretch

10-15 minute jog

Workout:

Bench Press

5×5

Close Grip Bench Press

4×6,8,10,12

Incline Bench Press

4×6,8,10,12

Chest Flyes

3×12

Overhead Tricep Extension

3×12

Weighted Dips

3×12-15

Wonder Girl Workout Routine Day Two: Back and Biceps

Warm Up:

Stretch

10-15 minute jog

Workout:

Deadlift

5×5

Bicep Curls (BB or EZ Bar)

4×6,8,10,12

Bent Over Rows

4×6,8,10,12

Hammer Curls (DB or Cable)

3×12

Wide Pulldowns

3×12

Weighted Chin Ups

3×5-10

Wonder Girl Workout Routine Day Three: Shoulders, Traps and Delts

Warm Up:

Stretch

10-15 minute jog

Workout:

Military Press

5×5

Barbell Shrugs

4×6,8,10,12

Upright Rows

4×6,8,10,12

Face Pulls

3×12

Shoulder Front Raises

3×12

Lateral Raises DB

3×12-15

Wonder Girl Workout Routine Day Four: Legs and Glutes

Warm Up:

Stretch

10-15 minute jog

Workout:

Back Squats

5×5

Glute Bridges

4×6,8,10,12

Hamstring Curls or Kickbacks

4×6,8,10,12

Quad/Leg Extension

3×12

Box Jumps w/ Increasing Height

3×12

Weighted Jumping Lunges

3×12-15

Wonder Girl Workout Routine: Additional 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.

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil, and Sagat.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

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