Last updated on March 22nd, 2021 at 09:22 am

If you didn’t notice, we’re on a bit of a Star Wars marathon.

Which is not only for the upcoming release of Star Wars: Rise of Skywalker, but also because of the recent Disney+ release that gave us back Clone Wars, our new Mandalorian, and more!

We’ve had a ton of Star Wars celebs on SHJ in the past, and even a few characters, but recently we saw Pedro Pascal, Gina Carano (two Mandalorian stars) and even Asajj Ventress!

And of course if I named all the tons of celebs we’ve seen prior, Natalie Portman would be on that list; but now it’s time for Queen Padme Amidala to make an appearance in character form.

If you don’t already know, this is our new category that I announced I’ll be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

Padme Amidala Stats:

Height: 5’4

Weight: 100 lbs.

Real Name: Padme Amidala

Padme Amidala is actually quite short, and very petite.

Padme would fall in the shortest range among female celebs and also weighs nearly the least.

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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Padme Amidala Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Ladies Glutes, Tone & Slim Vol. 2

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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!

Padma Amidala Cosplay Information (and Options)

Now it’s time to not transform your body, but rather your attire.

That’s right, it’s the NEW fun part.

As you can tell from the picture above (and throughout the article as well), Padme Amidala cosplay has a few different options.

You can definitely have some fun with this.

Here’s some suggestions, and I tried to diversify it:

The Good Stuff:

**These are not the budget options.  These are from our friends over at EZCosplay and are NOT simply “Halloween Costumes” but cosplay outfits that are made to transform you into these characters.**

Padme Amidala Costume ALL OPTIONS

Padme Amidala Costume Variation Above 

Padme Amidala Costume Naberrie Variation

Padme Amidala Phantom Menace Queen Full Costume

Amazon Budget Route:

**These are budget options that are from Amazon and may be simply Halloween Costume items, but are also the top options we suggest from the platform.**

Padme Amidala Costume Standard Variation (Above)

Padme Amidala Costume Phantom Menace Queen Amidala Variation

Padme Amidala Long Dress Variation 3

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Padme Amidala, these are our favorite options for her outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

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Padme Amidala Workout Routine Information (and Research)

So we have some more fun (although may not as much) in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at Star Wars Wiki Fandom with a bit of a biography for Padme Amidala:

Padmé Amidala, also known as Padmé Amidala Naberrie, was a human female senator who represented the people of Naboo during the final years of the Galactic Republic. Prior to her career in the Galactic Senate, Amidala was the elected ruler of the Royal House of Naboo. A political idealist, she advocated for the preservation of democracy as well as a peaceful resolution to the Clone Wars. However, her secret marriage to the Jedi Knight Anakin Skywalker would have a lasting effect on the future of the galaxy for decades to come.

Here’s a bit more of her brief bio information, except this time directly from Star Wars site:

Padmé Amidala was a courageous, hopeful leader, serving as Queen and then Senator of Naboo — and was also handy with a blaster. Despite her ideals and all she did for the cause of peace, her secret, forbidden marriage to Jedi Anakin Skywalker would prove to have dire consequences for the galaxy.

If you want a little bit more information about her personality  to really embody her, her Wiki continues with:

Amidala was compassionate to other people and stood her ground firmly for what she believed in. Amidala was very persuasive and empathetic speaker during her time as Senator, especially when she opposed the escalation of the Clone Wars. She even started to doubt the Republic when the Senate gave Palpatine more executive powers near the end of the Clone Wars.  Amidala could no longer ignore the needs of her people, and accepted Queen Réillata’s offer to become senator after two terms as queen. Due her reputation as a beloved former monarch, Amidala kept several privileges such as her wardrobe and a chrome-plated ships when she became Senator.

Amidala was both responsible and strong willed who did what she believed to the right course of action despite objections from those closest to her. She spoke her mind to the Senate and was able to convince the Gungan to unite against the Trade Federation. Amidala could be seen as fearless when she refused additional security to protect herself from assassins. She also did not like the idea of leaving during the vote on the Military Creation Act. When Skywalker came back into her life, Amidala knew that their future together would endanger ther lives. However, she gave and married Skywalker in secret.

Always at the center of the galaxy, Amidala was a determined and brave survivor.

Sometimes we get lucky enough to get a physical description of the characters as well, but this one is actually quite easy.

Padme has a TON of different outfits you can cosplay with, and she’s petite with a toned stomach (that she sometimes shows off), with brown hair and different styles of makeup depending on her outfit.

Her cosplay outfits will generally be showing off your midsection, unless you opt for a dress, so we’ll focus on that; and they will also generally be quite tight which will allow us to stick to the normal plan of focusing on glutes and legs as well.

For this one we’re going to keep it to a beginner calisthenics plan, but we’ll also add in some extra cardio to really burn fat and slim down to Padme’s petite physique.

For the sake of the cosplay that I suggest I will focus in on a couple things:

1. Slim Down and Tone Up
2. Glutes, Legs, and Core Building/Toning

Think you can handle this?

I’ll go easy on you.

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Padme Amidala [Cosplay] Workout

Training Volume:

5 days per week

Explanation:

We’re going to be doing 5 days per week with 3 days being a bit more intense bodyweight/calisthenics and core, and two days being cardio and some extra glute and core focus (although we’ll be hitting them in the calisthenics training as well).

Difficulty Level:

Beginner

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

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 & tradition pyramid training, straight sets, super sets, progressive overload and more.

Padme Amidala Cosplay Workout: Sample Workout Schedule

Monday: Calisthenics and Track Your Walking

Tuesday: Cardio + Extra Glutes and Core

Wednesday: Calisthenics and Track Your Walking

Thursday: Cardio + Extra Glutes and Core

Friday: Calisthenics and Track Your Walking

Saturday: Rest Day

Sunday: Rest Day

Padme Amidala Cosplay Workout: Calisthenics + Track Your Walking

Warm Up:

5 Minute Jog

Workout:

Circuit One: Complete 4 Rounds

10 Jump Squats

10 Knee Push Ups

20 Jumping Lunges

10 Mountain Climbers

10 Chair Dips

Circuit Two: Complete 3 Rounds

10 Plank to Push Ups

15 Pause Squats

20 Pike Push Ups

15 V-Ups

10 Slow-Mo Mountain Climbers (Knee to Chest)

Extra Calisthenics:

(Can Be Done Throughout The Day and Broken Down into More Sets)

Push Ups (or Knee Push Ups)

3×20

Air Squats

3×20

Dips

3×15

Side Planks

3×30 seconds (each side)

Track Your Walking:

Track 10,000 Steps!

Padme Amidala Cosplay Workout: Cardio + Extra Glutes and Core

Warm Up:

Stretch

Workout: 

30-60 Minutes of Varied Cardio

Options:

• Treadmill Run or Incline Walk
• HIIT Training on Treadmill, Bike or Rower
• StairMaster
• Elliptical (Fast Paced)
• Rower

Bonus Glutes and Core

Glutes Circuit: 3 Rounds

Donkey Kicks x 20

Fire Hydrants x 20

Glute Bridges x 20

Wall Sit x 60 seconds

Core Circuit: 3 Rounds

Crunches x 20

Lying Leg Raises x 20

Flutter Kicks x 20

Forearm Plank x 60 seconds

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.