Last updated on November 22nd, 2021 at 05:05 pm
How many of you are watching Stargirl on The CW Network?
Enough of you to have a flood of requests for our Stargirl Workout Routine!
Don’t worry, Brec Bassinger (Star of Stargirl) is coming as well.
She’ll really round out our list of CW Network Celebrity Workouts!
But for now we’re working on Stargirl.
I won’t be handing out any Cosmic Staff, so you’ll have to work extra hard to replicate the abilities that, and her belt brings her!
Stargirl Stats:
Height: 5’5
Weight: 137 lbs.
Real Name: Courtney Whitmore
Powers: No
Stargirl comes in at right around average height – and smack of the middle of it no less – compared to female celebrities we’ve seen at SHJ.
Although the range is a bit different among characters.
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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Stargirl 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!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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Stargirl Workout Routine Information (and 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.
To start us off I want to tell you a little bit about her background.
Her Wiki Fandom tells us this about The Star Spangled Kid:
Courtney Whitmore is a young heroine who has been a member of the Justice Society of America and the JSA All-Stars. She originally operated as Star-Spangled Kid using Sylvester Pemberton’s Cosmic Converter Belt, but when Jack Knight left her the Cosmic Staff, she adopted the name Stargirl. With the belt and the staff, she carries on the legacies of Star-Spangled Kid and Starman.
And as for her powers, they’re actually quite fun, especially following Ty Lee’s workout!
Her Wiki Fandom starts by telling us about her abilities before getting into any enhancements from her gear.
This is what we’ll really be centering our routine around:
- Gymnastics
- Kickboxing
- Hand-to-Hand Combat (Advanced)
Although technically speaking we’re going to pretend that we have her Cosmic Converter Belt, which gives Stargirl the following:
- Enhanced Agility
- Enhanced Durability
- Enhanced Speed
- Enhanced Stamina
- Enhanced Strength
So, alright, maybe we won’t strictly be centering the workout around the mixed martial arts and gymnastics portion, but it is going to be a good portion of what we work with!
Other than all this power, Stargirl also has her staff.
Her Cosmic Staff allows for energy projection and even flight!
No, I won’t be teaching you to fly.
BUT, we can work towards the rest of the list (minus the energy projection, of course).
You think you can handle this long list of abilities?
Get ready.
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Stargirl Workout Routine
Training Volume:
5 days per week
Explanation:
For this one I’m going to be building you a routine that is compromised around 3 days of calisthenics circuits to build strength and speed, while also adding in high intensity interval sprints to work on endurance and even more speed. On top of that I’ll be giving you mixed martial arts and parkour resources to use the other 2 days a week, but I’ll also provide a jump rope circuit to complete any time you cannot hit the MMA or Parkour.
Want To Upgrade This Workout?
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Stargirl Workout: Sample Workout Schedule
Monday: HIIT and Calisthenics Circuit A
Tuesday: MMA, Parkour or Jump Rope Circuit
Wednesday: HIIT and Calisthenics Circuit B
Thursday: MMA, Parkour or Jump Rope Circuit
Friday: HIIT and Calisthenics Circuit C
Saturday: Active Rest Day (Get Active or Track Steps to 10K+)
Sunday: Rest Day
Stargirl Workout: HIIT and Calisthenics A
High Intensity Interval Sprints: Row
Complete 20-30 Minutes of HIIT Rowing
Formatting:
- 1 Minute ON: Row at 80-90% Intensity
- 1 Minute OFF: Row at 50-60% Intensity
Calisthenics Circuit A:
Complete 3 Rounds
50 Mountain Climbers
40 Lying Leg Raises
30 Glute Bridges
20 Thrusters with Resistance Bands or Light Weight
10 Burpees
Stargirl Workout: HIIT and Calisthenics B
High Intensity Interval Sprints: Bike
Complete 20-30 Minutes of HIIT Bike
Formatting:
- 90 Seconds ON: Bike at Level 7-10 with RPMs above 100
- 30 Seconds OFF: Bike at Level 3-5 with RPMs steady 30+
Calisthenics Circuit A:
Complete 2 Rounds
15 Pike Push Ups
20 Jump Squats
25 Sit Ups
30 Jumping Jacks
25 Chair Dips
20 Second Hollow Hold
15 Supermans
Stargirl Workout: HIIT and Calisthenics C
High Intensity Interval Sprints: Bike
Complete 20-30 Minutes of HIIT Bike
Formatting:
- 30 Seconds ON: Sprint at Near 100% for 30 Seconds
- 90 Seconds OFF: Cooldown for 90 Seconds
Calisthenics Circuit A:
Complete 5 Rounds
5 Push Ups
5 Air Squats
5 Pike Push Ups
5 Lunges each leg
5 Hanging Leg Raises
Stargirl Workout: Jump Rope HIIT Workout
Complete 5 Rounds
- 30 Jump Ropes
- 20 Air Squats
- 30 Jump Ropes
- 20 Plank Shoulder Taps
- 30 Jump Ropes
- 20 Plank to Push Ups
- 30 Jump Ropes
- 20 Sit Ups
Stargirl Workout: Mixed Martial Arts and Parkour Resources
Mixed Martial Arts Routines
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Frank Grillo Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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