Cassandra Cain Workout Routine: Train like Batgirl!

Last updated on September 21st, 2022 at 09:15 am

We’re spreading the love and mixing it up here by adding to our DC Comics Inspired Workouts today.

I had a handful of requests for Cassandra Cain that didn’t quite get enough votes to make it to the top of the list but have been sitting there a bit and considering we were in need of a female DC character to spread out the variety this week – it was a perfect time to bring into SHJ.

We actually haven’t seen a ton of Cassandra Cain in our DC Universe just yet – as we have Kate Kane and Ryan Wilder as the two Batwoman characters in our CW Universe and Barbara Gordan’s Batgirl (and Oracle) in Titans!

Cassandra Cain has however made an appearance in Birds of Prey with Margot Robbie – although being shown well before her time as Batgirl.

All that said – I do hope we get to see more from her in our live action shows; but for now we’ll just have to take up the mantle ourselves and I’ll be getting this routine out there even more by adding it to our DC Comics Workout Placement Quiz.

Cassandra Cain Stats:

Real Name: Cassandra Cain

Height: 5’5

Weight: 110 lbs.

Comics: DC Comics

Powers: No

Cassandra Cain is actually right around average height.

And that average range is the same for female characters we’ve seen AND celebrities.

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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Cassandra Cain Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

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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Cassandra Cain 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.

To start off our research into Cassandra Cain we’ll be pulling right from her Wiki Fandom page.

They lead us off by stating:

Cassandra Cain is the fourth Batgirl. Born with the assassins David Cain and Lady Shiva as her parents, she was trained to become the perfect warrior. Her father deprived her of speech so she would learn movement and physicality as her first language. Batman adopted her into the Batman Family during No Man’s Land, to replace Helena Bertinelli as Batgirl. Cassandra would eventually turn her Batgirl costume over to Stephanie Brown, and become a member of Batman Incorporated as Black Bat.

From there we’ll be moving into her powers and abilities, starting with the abilities we won’t be specifically working around with our routine:

• Martial Arts: Due to her lifelong training Cassandra has a master level knowledge of all fighting arts known and unknown and continues to learn with every new opponent she faces. She was trained by her father (David Cain), along with several other members of the League of Assassins, including Bronze Tiger, Merlyn and Alpha. Upon taking the mantle of Batgirl, she was trained further by Batman, Oracle, Black Canary, and Lady Shiva. She received supplementary instruction from Onyx. She has also invented her own styles and techniques.
• Hand-to-Hand Combat (Advanced): Cassandra is schooled in all known and many unknown assassin techniques such as pressure points, killing techniques and stealth to name a few.
• Body Reading Ability: Cassandra has the advanced ability to read body language enabling her to read what people are thinking and tell what they are going to do next before they do it. She has been shown able to read opponents far faster than herself, along with non-humans and even alien lifeforms once she is given a chance to learn their body language. This enables her to identify disguised and transformed people as well.
• Investigation: She was also very briefly trained in detective methods by Tim Drake during their time in Blüdhaven.
• Stealth: Due to her excessive training she is also a master of stealth. This ability was furthered during her time as The Nothing and Kasumi.

We’ll be throwing in some mixed martial arts training options, as we always do with our superheroes and anime characters – but it won’t be the basis of our training.

Here’s the rest of her powers and abilities section that we’ll be really able to utilize for the routine:

• Acrobatics
• Peak Human Condition: Through continuous intense training Cassandra represents the greatest fighting weapon ever conceived. She possesses peak level strength, stamina, speed and agility comparable to the finest human athlete.

To train like Batgirl the perfect style of training is going to be calisthenics with high intensity.

It will actually be styled as if we ARE basing it around mixed martial arts like we’ve done in the past for some other characters (which I’ll also be sharing below), and the volume and intensity will be fairly high throughout.

BUT, it will also be super scalable so you can work your way up over time but cutting out some of the movements or scaling down the reps and variations to make it easier.

So get ready to become Cassandra Cain’s Batgirl – because we’re ready to get into it.

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Cassandra Cain Workout Routine

Training Volume:

3-5 days per week

Explanation:

We’re going to use 3 days of tri-set based, super intense calisthenics training days and then 1 day devoted to a Cassandra Cain Circuit Test and a final day for endurance and/or MMA (or both).

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Cassandra Cain Workout Routine: Sample Schedule

Monday: Batgirl Calisthenics A

Tuesday: Cassandra Cain Circuit Test

Wednesday: Batgirl Calisthenics B

Thursday: Bat Family Endurance Work

Friday: Batgirl Calisthenics C

Saturday: Optional Bonus Training Day

Sunday: Rest Day

Cassandra Cain Workout Routine: Batgirl Calisthenics A

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Push Ups

3×20

B. Jumping Lunges

3×20

C. L-Sit Hold

3×30 Seconds

Tri-Set Two:

A. Dips

3×15

B. Hanging Knee Raises

3×15

C. Half Burpees

3×10

Tri-Set Three:

A. Chin Ups

3×10

B. Sit Ups

3×20

C. Glute Bridges

3×10

Cassandra Cain Workout Routine: Cassandra Cain Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Cassandra Cain Circuit Test: Complete 3 Rounds of Descending Reps: 21, 15, 9

Glute Bridges

Mountain Climbers

Plank to Push Ups

Sit Ups

Cassandra Cain Workout Routine: Batgirl Calisthenics B

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Wide to Close Push Ups

3×20

B. Wide to Close Air Squats

3×20

C. Superman Hold

3×30 Seconds

Tri-Set Two:

A. Tricep Extensions

3×12

B. Reverse Crunches

3x2o

C. Inch Worms

3×10

Tri-Set Three:

A. Pull Ups

3×10

B. Toes to Bar

3×20

C. Alternating Pistol Squats

3×10

Cassandra Cain Workout Routine: Bat Family Endurance Work

For your endurance or HIIT days you have quite a few options.

You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• 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)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database

Cassandra Cain Workout Routine: Batgirl Calisthenics C

Warm Up:

5-15 Minute Walk/Jog

Workout: 

Tri-Set One:

A. Decline Push Ups

3×20

B. Box Jumps

3×10

C. Hollow Hold

3×30 Seconds

Tri-Set Two:

A. Plank to Push Ups

3×15

B. Bicycle Crunches

3×30

C. Flutter Kicks

3×50

Tri-Set Three:

A. Wide Grip Pull Ups

3×10

B. Wall Climbs

3×20

C. Plank Hold

3xFailure

Cassandra Cain Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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