Last updated on November 22nd, 2021 at 05:11 pm
We took a week or so off from revisiting older superheroes and characters to draw inspiration from them specifically for calisthenics, but now we’re back this week for two more.
Wonder Woman is up first, and she’s a character we’ve seen in multiple different variations already.
She actually was the first ever jump rope workout we’ve ever had at SHJ, even before we started building out our new database devoted completely to them.
If you’re interested in hers specifically you can find it here, or you can even check out our original Wonder Woman Workout Routine if you’re looking to see our first workout built off of her powers and character.
But, keep in mind we do have these two other workouts based on her, so that is one reason why I won’t be sharing as much information as usual and may stray off to some other useful information more relevant to calisthenics specifically.
Wonder Woman Stats:
Weight: 165 lbs.
Real Name: Diana of Themyscira
Wonder Woman, as you’ll see listed below already from her previous articles, is quite tall.
She’s actually among the tallest female characters we’ve seen at SHJ.
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!
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Wonder Woman 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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Wonder Woman Calisthenics 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.
Wonder Woman’s list of powers is EXTREMELY long.
I’m going to list an abridged version from her Wiki Fandom below, but then we’ll also be discussing some other aspects of her character that I want to involve into our training.
Here Wiki Fandom shares a TON of information, but here’s what I find the most relevant to our current workout build:
Divine Empowerment: After leaving for Man’s World, Diana was gifted with various powers by the Gods of Olympus.
- Superhuman Strength
- Superhuman Durability
- Superhuman Speed
- Superhuman Reflexes
- Superhuman Agility
- Superhuman Stamina
- Hand to Hand Combat
- Weaponry (Archery, Swordsmanship and Throwing)
Basically Wonder Woman is insanely powerful.
That’s not even close to the full list, with explanations and all.
For this one we’re going to definitely be focusing in on strength, stamina, agility/speed, and also taking into account her weaponry.
We’re going to want to also keep in mind that Wonder Woman utilizes her lasso on top of her archery, swordsmanship and throwing, and add that into our training as well.
I’m going to specifically utilize calisthenics movements that will help us with archery and swordsmanship, on top of adding in jump rope workouts to replicate Wonder Woman’s rope.
So get ready for some high volume, because we’re stepping it up a notch!
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Wonder Woman Calisthenics Workout Routine
3-5 days per week
You’re going to have three full calisthenics days and then I’m also going to share resources for jump rope workouts, HIIT, endurance training and mixed martial arts. I suggest doing HIIT and/or Jump Rope Training one day and Long Distance Cardio the other to give you 5 full days, but you can also make this a 4 Day split very easily as well.
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Wonder Woman Calisthenics Workout: Sample Workout Schedule
Monday: Full Body Calisthenics and Circuit A
Tuesday: Jump Rope Workout, HIIT, Long Distance Cardio or MMA
Wednesday: Full Body Calisthenics and Circuit B
Thursday: Jump Rope Workout, HIIT, Long Distance Cardio or MMA
Friday: Full Body Calisthenics and Circuit C
Saturday: Active Off Day
Sunday: Rest Day
Wonder Woman Calisthenics Workout: Full Body Calisthenics and Circuit A
Jump Rope – Basic Skip
Close to Wide Push Ups (Can be done on knees)
Skull Crushers (Calisthenics Variation)
4×15 each leg
Circuit A: Complete 3 Rounds
15 Half Burpees
15 Jump Squats
15 Second Hollow Hold
Wonder Woman Calisthenics Workout: Full Body Calisthenics and Circuit B
Jump Rope – Basic Skip
Basic Push Up or Knee Push Ups
Dips on Chair
Pike Push Ups
3×15 each leg
Circuit B: Complete 3 Rounds
10 Second L-Sit Hold
10 Explosive Push Ups
10 Pistol Squats [total]
Wonder Woman Calisthenics Workout: Full Body Calisthenics and Circuit C
Jump Rope – Basic Skip
Diamond Push Ups (Can be done on knees)
Lying Leg Raises
Bulgarian Split Squats
3×15 each leg
Circuit C: Complete 3 Rounds
20 Second Reverse Superman Hold
10 Air Squats
Wonder Woman Calisthenics Workout: Jump Rope, HIIT, Long Distance Cardio or MMA
I personally recommend jump rope workouts, HIIT and long distance cardio; and a nice mix between the two.
BUT, it’s completely up to you how you want to mold your own 5 day (or 4 day) split.
Below are resources for all of your options.
HIIT and Jump Rope Workouts
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
MMA Training Resources:
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More than 10 Workouts for Future Justice League Members, Titans, Watchmen, Members of The Shazam Family and More!
(Unofficial Workouts Inspired by Characters)