Last updated on December 4th, 2019 at 11:01 am
We’ve seen Captain Marvel, but now it’s time for Ms. Marvel.
Don’t get them confused. If you saw them standing next to each other one is MUCH shorter.
Ms. Marvel, AKA Kamala Khan has her own show coming to Disney+ which was announced at the D23 event recently; which I also talked about in Winter Soldier’s workout.
For that reason we’re looking to get all our Disney+ Marvel heroes over to SHJ as soon as possible for The SHJ Army to start transforming ahead of time!
We’ll be looking to get our other Disney+ characters on SHJ in the coming weeks (like Scarlet Witch and Vision, Loki, Kate Bishop), but thankfully we already have Moon Knight and She Hulk all ready for you guys!
Ms. Marvel Stats:
Weight: 125 lbs.
Real Name: Kamala Khan
If we were talking about Carol Danvers we’d be listing a much higher height range.
But Ms. Marvel, Kamala Khan, stands much shorter!
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!
Join The Academy for hundreds of exclusive workout routines.
Take The SHJ Program Quiz and find the perfect program for YOU.
Ms. Marvel 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!
And then we built The SHJ Legacy Program to help you achieve it!
Take The Free Workout Placement Quiz and find the best free workout for you.
Ms. Marvel 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 Ms. Marvel’s, powers and/or abilities.
I love being able to get some quick bios and power definitions straight from Marvel’s site (when they’re good enough to warrant it), so we’re going to head there.
Here’s what they have to tell us about Ms. Marvel, AKA Kamala Khan:
Pakistani-American Super Hero Kamala Khan protects the streets of Jersey City with her one-of-a-kind embiggening power.
They also continue by listing her powers as shapeshifting and healing factors which they explain as such:
Shapeshifting: Ms. Marvel’s primary superhuman ability is the power to shapeshift. She can transform her body, or parts of it, to aid her exploits. Kamala usually uses this power to elongate her limbs or enlarge her fists.
Healing Factor: Kamala Khan possesses healing factor and can recover from serious injuries when she reverts back to her original self.
So this one is going to be some fun!
We have to find a way to work towards a few things:
- Big (or strong) fists!
Those should be more realistic SuperHuman powers for us.
For those of you who aren’t quite done with Khan, though, here’s what her ComicVine tells us about finding her powers:
It was during a high school party that Kamala decided to try and fit in with the “regular crowd” that Kamala realised that it wasn’t for her. She left the party abruptly and on her way home was encased by the Terrigen Mists that were released during Infinity revealing that Kamala was a descendant of the Inhumans. Encased in a cocoon, her Inhuman powers developed. Kamala was put in a dream like state where a dream avatar of Captain Marvel asked her: “Who do you want to be?” Kamala replied: “I want to be you.” In doing so, she burst from the cocoon looking exactly like Carol in her old black unitard costume. After a panic, Kamala learned she had gained shape shifting powers. Able to change her appearance or parts of her body at will. She eventually changed back to her own appearance and took on the identity of the all-new, Ms. Marvel intending to be a superhero like Carol.
Kamala Khan eventually (if not obvious enough) went on to take up the Ms. Marvel identity that Captain Marvel once held.
Think you can fill these shoes?
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Ms. Marvel Workout
3-6 days per week
I’m going to be building you a routine that revolves around the three powers that I listed above: strong fists (or grip/forearm strength), flexibility, and endurance/longevity. This will be combined with some extra calisthenic work and MMA training that we’ll utilize Coach Derek’s programs for. It’ll be up to you how many days a week you’d like to fit these into your programming.
Ms. Marvel Possible Workout Schedule Variation One:
Monday: Flexibility and Calisthenics Workout
Tuesday: Endurance Low Volume
Wednesday: Flexibility and Calisthenics Workout
Thursday: Endurance Low Volume
Friday: Flexibility and Calisthenics Workout
Saturday: Endurance High Volume
Sunday: Strong Fists Workout
Ms. Marvel Possible Workout Schedule Variation Two:
Monday: Push Day
Tuesday: Endurance High Volume
Wednesday: Strong Fists Routine
Thursday: Flexibility and Calisthenics Workout
Friday: Leg Day
Saturday: Endurance Low Volume
Sunday: Flexibility and Calisthenics Workout
Kamala Khan Workout: Strong Fists
10-15 Minute Incline Walk
3×1 Minute Heavy Bag Rounds
3×100 Jump Ropes (or 6×50)
**I’m going to be doing my best to turn this into a fully functioning workout as a standalone workout that doesn’t strictly focus on grip/forearm strength, but I will add in some bonus exercises for the two at the end as well.**
Thick Bar (or Fat Gripz) Barbell Curls
Reverse Barbell Wrist Curls
Deadhang Pull Ups
Farmer’s Carry (Dumbbell)
Resisted Hand Opening
Pinch Grip Plate Holds
**If you’d like to add this into a full regular week of training this specific day pairs well in a Push, Pull, Legs or Back/Bi, Chest/Tri, Shoulders, Leg Split (with this being Pull or Back/Bi).**
Ms. Marvel Workout: Flexibility, Elongation and Calisthenic Work
10-15 Minute Incline Walk
3-5 Total Supersets of:
10-15 Pull Ups
25-30 Push Ups
3-5 Total Supersets of:
10-20 Hanging Leg/Knee Raises
15-25 Sit Ups
3-5 Total Supersets of:
10-20 Air Squats
10-20 Donkey Kicks
10-20 Glute Bridges
15-20 Minute Flexibility Stretching
**The following stretching regime is courtesy of Bodybuilding.com**
1. HIP FLEXOR STRETCH
Focus – Hips, quads, hamstrings and glutes
- Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.
- With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.
2. NECK STRETCH
Focus – Neck
In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.
3. SAMSON STRETCH
Focus – Arms, shoulders, lower back and hips
- Start in a standing position with your feet a hip width apart. Raise your arms and elbows straight above your head, back straight, chest forward and palms facing upwards.
- Next move your left leg forward into a wide lunge, touch your right knee to the ground and look upwards. Hold for about 10 seconds and then bring your right leg forward to return to the starting position.
- Repeat on the other leg and do this three times on each side.
4. DOWNWARD DOG STRETCH
Focus – Hands, wrists, back, hamstrings, calves and Achilles tendon
- Stand with your feet hip width apart and parallel to each other. With your knees bent, bend over and place your hands flat on the floor.
- Walk your hands forward until your feet and hands are completely flat on the floor so your body is like an upside down ‘v’ shape. For beginners, keep your knees bent otherwise straighten your legs until you feel the stretch in your calves and hamstrings.
- Keep your head pointed downwards and make sure your neck is relaxed (you should be able to look at your lower leg/shin without strain), your core is firm, your knees are not touching each other and your hips are pushed back. Hold for 30 seconds.
5. CAT STRETCH
Focus – lower back, mid back and traps
- Start on the floor on your hands and knees with your spine straight and your head pointed downwards.
- Inhale and as you exhale, pull your belly in towards your spine and round your shoulders in and point your head inwards so you are looking at your legs.
- Hold for 15 seconds and then inhale as you return to the starting position. Repeat this 3 – 5 times.
6. SEATED TORSO TWIST STRETCH
Focus – Abdominals, obliques, glutes, hips, back and neck
- Sit on the floor with your legs extended out in front of you, your back straight and core engaged. Cross your right leg over the other and place your right foot flat on the floor in line with your left knee.
- With your left arm, push the outer side of your bent right knee and twist your head slowly to the right to look behind your shoulder. Hold for 30 seconds. Repeat on the other side.
7. ROLL DOWN STRETCH
Focus – Lower back, abdominals, hamstrings and calves
- Stand with your feet a hip width apart, inhale as you lift your arms above your head and as you exhale, slowly roll your body downwards bringing your arms down and pulling in your abs in towards your spine at the same time. Make sure your knees are slightly bent as you roll down.
- Keep going until your hands touch your feet and slowly straighten your legs. If you are unable to do this, then place your hands on your shins instead. Keep your head pointed downwards and relaxed. Hold for 15 seconds and inhale as you return slowly to the starting position. Repeat twice.
8. TRICEPS STRETCH
Focus – Triceps, shoulders and neck.
- Stand with your feet a hip width apart and your arms extended above your head.
- Whilst keeping your arm straight, bend your right elbow back so it touches your back and with your left hand, reach across overhead to hold your right elbow and pull it back and towards your head slightly.
- Hold for 15 seconds and repeat on the other side. Repeat twice on each side.
9. CHEST STRETCH
Focus – Chest, shoulders, arms, lats and wrists
- In a standing or seated position with your back straight, bring your arms behind your back and clasp them together.
- Straighten your arms and slowly lift them upwards. Make sure your back stays straight and that your shoulders are not hunched. Hold for 15 – 30 seconds.
- Unclasp your hands and bring your arms forward in front of you about chest level and clasp them together.
- Straighten your arms but keep your back straight, you should feel a stretch in your lats and upper back. Hold for 15 – 30 seconds.
10. SIDE STRETCH
Focus – obliques, shoulders, triceps and abductors
- In a standing position, cross your left leg in front of your right and lift your left arm above your head.
- Lean your head and body to your right slowly until you feel the stretch in the left side of your body.
Hold for 30 seconds and then repeat on the other side. If you feel unbalanced during this stretch, put your right hand on a chair for support.
Ms. Marvel Workout: Endurance and Longevity
We can’t heal, but we can do our best to stay in the fight for as long as possible.
For that reason we’re also going to be adding some endurance work to our training.
If you’d like to change your endurance work to MMA training instead, that is fine (as long as you’re getting that intensity up)!
Low Volume Endurance Work: 1-3 mile run
High Volume Endurance Work: 3-5 mile run
Feel free to work your way up to these distances by starting and stopping (walking/running).
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