Last updated on November 22nd, 2021 at 04:46 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:
Weight: 115 lbs.
Real Name: Cassandra Sandsmark
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.
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!
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 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!
Take The DC Comics Workout Placement Quiz Now!
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:
- Super strength
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.
Can we add that to the list of powers?
Either way you better get ready because we’re in for a fun one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Wonder Girl Workout Routine
4-6 days per week
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).
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
10-15 minute jog
Close Grip Bench Press
Incline Bench Press
Overhead Tricep Extension
Wonder Girl Workout Routine Day Two: Back and Biceps
10-15 minute jog
Bicep Curls (BB or EZ Bar)
Bent Over Rows
Hammer Curls (DB or Cable)
Weighted Chin Ups
Wonder Girl Workout Routine Day Three: Shoulders, Traps and Delts
10-15 minute jog
Shoulder Front Raises
Lateral Raises DB
Wonder Girl Workout Routine Day Four: Legs and Glutes
10-15 minute jog
Hamstring Curls or Kickbacks
Box Jumps w/ Increasing Height
Weighted Jumping Lunges
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.
For some Thai Boxing fun check out Anna Diop’s routine.
**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)