Last updated on October 10th, 2024 at 04:28 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 Arsenalย andย Arrowette, and Aqualadย andย Miss Martian.ย I also reminded you that weโve already seen basically every Robinย variation (also includingย Nightwingย andย Red Hood), and weโve seen a good handful of the lead heroes as well:ย Superman,ย Batman,ย Aquaman,ย Flashย andย 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.
Supergirlย andย Erza Scarletย were our shortest at 5โ5 beforeย Waspย came in at 5โ4 andย Kale,ย Anna and Nina Williamsย matching her there. BUT, now we haveย Cauliflaย at 4โ8 and Sailor Moon at 4โ11!ย ย Katanaย is just behind her at 5โ2.
We hadย Wonder Womanย come in standing 6โ0 tall,ย Mockingbirdย andย Hawkgirlย at 5โ9,ย Mystique,ย Miss Martian, andย Sonya Bladeย at 5โ10, andย Stormย 5โ11.
But the average height for female celebrities on the site is generally more-so ranging from 5โ4-5โ6 โ and ourย Black Widowย is just above that at 5โ7 withย Spider-Gwen,ย Harley Quinnย andย Poison Ivyย at 5โ8.
And, the tallest weโd seen beforeย She-Hulkย wasย Starfireย at 6โ4!
But donโt worry, either way.
Not only are these routines for all shapes and sizes โ they also work for both men and women โ regardless of the gender of the hero!
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
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 donโt think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You canโt out train your diet, so I want to still give some pillars for nutrition.
You can start by checking outย The Nutrition Pillarsย on the site, but Iโll break down some more information for you guys as well.
Guys likeย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Tom Hopper,ย Benedict Cumberbatchย andย Terry Crewsย utilizeย intermittent fastingย (something I use daily as well),ย Ariana Grande,ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
Itโs all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is whatโs important.
Which is why ourย Academyย 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
Weโve made it to โthe fun partโ.
And, if you donโt 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 โhowโ and โwhyโ of the workout weโre going to build based on the characters, in this case Wonder Girl’s, powers and/or abilities.
Hereโs what her Wiki Fandom [for Young Justice] lists as her powers and abilities:
- Flight
- Super strength
- Invulnerability
She also utilizes:
- Lasso, bracelets,ย 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 godย Zeus.ย 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.ย 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.ย 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).
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 & traditional pyramid training, straight sets, super sets, progressive overload and more.
Wonder Girl Workout Routine Day One: Chest and Triceps
Warm Up:
Stretch
10-15 minute jog
Workout:
Bench Press
5ร5
Close Grip Bench Press
4ร6,8,10,12
Incline Bench Press
4ร6,8,10,12
Chest Flyes
3ร12
Overhead Tricep Extension
3ร12
Weighted Dips
3ร12-15
Wonder Girl Workout Routine Day Two: Back and Biceps
Warm Up:
Stretch
10-15 minute jog
Workout:
Deadlift
5ร5
Bicep Curls (BB or EZ Bar)
4ร6,8,10,12
Bent Over Rows
4ร6,8,10,12
Hammer Curls (DB or Cable)
3ร12
Wide Pulldowns
3ร12
Weighted Chin Ups
3ร5-10
Wonder Girl Workout Routine Day Three: Shoulders, Traps and Delts
Warm Up:
Stretch
10-15 minute jog
Workout:
Military Press
5ร5
Barbell Shrugs
4ร6,8,10,12
Upright Rows
4ร6,8,10,12
Face Pulls
3ร12
Shoulder Front Raises
3ร12
Lateral Raises DB
3ร12-15
Wonder Girl Workout Routine Day Four: Legs and Glutes
Warm Up:
Stretch
10-15 minute jog
Workout:
Back Squats
5ร5
Glute Bridges
4ร6,8,10,12
Hamstring Curls or Kickbacks
4ร6,8,10,12
Quad/Leg Extension
3ร12
Box Jumps w/ Increasing Height
3ร12
Weighted Jumping Lunges
3ร12-15
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 ofย The Academyย to do so.
Check out programs on the site from Coach Derek here:ย Moon Knight,ย Deathstroke,ย Daredevil, andย Sagat.
For some Thai Boxing fun check outย Anna Diopโsย routine.
Theย Parkour Workoutย (Nightrunner) designed byย Academyย member Felix.
**And the Daredevil workout also has some beginner Parkour as well.**
Join The Superhero Academy and start unleashing your inner SuperHuman.
GRAB THE UNOFFICIAL DC COMICS WORKOUT BOOKLET!
More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)