Bluebird Workout Routine and Diet Plan: Train like Harper Row

Last updated on September 21st, 2022 at 09:07 am

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The Bluebird Workout is falling in with our calisthenics and bodyweight themed weeks.

Which, like Tim Drake this week, and many others so far, will also land within our Ultimate Calisthenics Workout and Guide.

We have seen A LOT of the Bat family, and Bluebird is tied in there with them as well.

We’ve seen Batman, Nightwing, Red Hood, Damian Wayne, Batgirl, Batwoman, and even more.

And we’ll just continue adding to the list.

Bluebird Stats:

Height: 5’5

Weight: 112 lbs

Real Name: Harper Row

Powers: No

Bluebird falls right in there at what we would consider to be average height if we were comparing her to celebrity females at SHJ.

And, it’s becoming more and more of an average among women characters as well.

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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Bluebird Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk 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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Bluebird 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.

Let’s start with a bit of a biography for Bluebird, Harper Row.

Here’s what her Wiki Fandom tells us about her:

After rewiring her landlady’s apartment, Harper was paid with a ticket to the Wayne Gala where Bruce Wayne was to announce his revitalization project that would result in her home being demolished. She was initially hesitant to go, feeling she wouldn’t fit in and would look ridiculous. Cullen (her brother), however, managed to convince her to go, citing his desire for her to court Wayne’s adopted son Tim Drake. She denied any interest in one of Wayne’s pet orphans, but Cullen revealed his own designs on them. As Cullen helped with her hair and make-up, she noticed a bandage on his wrist, which he told her not to worry about. Cullen soon convinced her to go, wanting her to have a night without having to worry about him or the rent or their father finding them.

After Wayne’s presentation, Harper began raiding the dessert tray, planning to leave as soon as her backpack was full. As she did so, she was spotted by Bruce’s butler Alfred, who told her she was making a serious error by not taking the brownies with her, claiming they’re an old family recipe.

Harper asked if he knew the way out, as she needed to get home. As he escorted her, the butler asked if she’s the girl who won the lottery for a ticket to the Gala. She answered that she didn’t win it herself but was given the ticket by her landlady in lieu three hundred dollars she was owed.

Harper was then asked what she thought of Bruce Wayne’s revitalization project, to which she responded that she doesn’t think much of anything, as she “can’t get her hopes up whenever some rich guy who probably never set foot in the Narrows says he’s going to fix it up”. The butler seemed amused by this and claimed that she’d be surprised.

On her return home, she discovered that the apartment had been broken into, and Cullen had been assaulted, his hair cut into an uneven mess and the word “FAG” shaved into the back of his head. Harper comforted him before getting out the clippers. Cullen claimed that she was wasting her time and if she fixed it, they’ll only do it again. She agreed but claimed that’s not what she had in mind, before taking the clippers to herself and giving herself a matching haircut.

And as for her powers and abilities: like other members of the Bat Family, Bluebird is powerless.

Surprisingly enough, he abilities are not as long of a list as we’re used to seeing, either.

Here’s how her Fandom continues into the abilities:

Electrical Engineering
Firearms
Hand to Hand Combat

Even that last one about her martial arts is listed as basic.

Yet she is still listed among acrobatic and gymnastic characters, which is why she made the list for our theme, and accompanied Tim Drake this week.

So what we’re going to do for this one is scale down the workout and make it a beginner friendly workout.

It is still a workout designed to fit a superhero, so you’ll need to be ready, but we’re scaling back the volume and intensity and working with beginners for this one.

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Bluebird Workout Routine

Last Chance: Download the FREE Bluebird Workout Routine PDF

Training Volume:

3-5 days per week

Explanation:

We’re going to be doing some light cardio and calisthenics at least 3 days per week, and then we’ll also be [hopefully] completing extra long cardio another two days a week.

I say hopefully because the extra cardio is optional, but I do recommend it.

Explanation Two:

The total reps within your calisthenics training are to be done as a tally for the entire day. You can complete them in one go using reps and sets to get through them, you can complete them as supersets, a big circuit (or two), or even just sporadically training throughout the day.

Extra PSA:

In case you missed it: this workout is going to be built with beginners in mind.

Calisthenics / Bodyweight Explanation:

This is part of a calisthenics and bodyweight theme we have going for the next few weeks. I suggest also checking out our new Ultimate Calisthenics Workout and Guide for [The Ultimate Calisthenics Workout] and tons of other resources and workouts.

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Bluebird Workout: Sample Workout Schedule

Monday: Calisthenics Training

Tuesday: Extra Cardio

Wednesday: Calisthenics Training

Thursday: Extra Cardio

Friday: Calisthenics Training

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Bluebird Workout: Calisthenics Training

Warm Up:

Foam Roll

5-10 Minutes

Cardio:

30 Minute Bike Ride

Calisthenics Workout:

Pushups

**Scale to Knee Push Ups or Pause Push Ups**

Super Beginner: 25 Reps

Beginner: 50 Reps

Dips

**Scale with Bench or Chair**

Beginner: 25 Reps

Advanced: 50 Reps

Sit-ups

Beginner: 50 Reps

Advanced: 100 Reps

Lying Leg Raises

**Scale with bent legs**

Beginner: 25 Reps

Advanced: 50 Reps

Chin-ups

**Scale with Pike Push Ups or Assisted Chin Ups**

Beginner: 25 Reps

Advanced: 50 Reps

Bluebird Workout: Extra Cardio

For your optional training days I recommend getting in some cardio.

I’ll give you some options, and you can even switch it up and vary it every 15-20 minutes if you’d like, but your task is to complete 60 total minutes.

Complete 60 Minutes of Varied Cardio: