Kitty Pryde Workout Routine: Train like One of The Most Powerful X-Men!

Last updated on October 10th, 2024 at 04:27 pm

We’re going to be bringing in one of the most powerful X-Men characters of all time.

As a comic fan that hasn’t really started to dive too far into the comics or X-Men as a whole, you might not immediately think of Kitty Pryde when you think of the most powerful characters, but her power level is actually outrageous.

Obviously we have characters like Professor X, Phoenix, Magneto and more that come in with an overwhelming power level as well, but Kitty Pryde is up there with the top characters as well.

Our X-Men characters (which we have quite a few of) are scattered in with all of our Marvel Inspired Workouts, but I have been getting more and more requests to give them their own sub-section like we do for our anime characters and shows.

For now it’ll be fun to add this Kitty Pryde inspired routine to our Marvel Workout Placement Quiz, but eventually we might even have our own X-Men Quiz as well.

Kitty Pryde Stats:

Real Name: Katherine Anne “Kate” Pryde

Height: 5’6

Weight: 110 lbs.

Comic: Marvel

Powers: Yes

Kitty Pryde is right around average height compared to other female characters we’ve seen at SHJ.

And, actually also compared to female celebrities 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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Kitty Pryde 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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Kitty Pryde 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 learn more about Kitty Pryde we’re going to be pulling right from her Wiki Fandom page to cover both her general background information, and then also her powers and abilities that we can build a routine around.

Here’s what they start off with for her initial bio information:

Kitty Pryde is a Jewish mutant with versatile phasing abilities which allow her to move through solid matter. After her powers first manifested, Pryde was approached both by Emma Frost, the White Queen of the Hellfire Club, and the X-Men, a mutant super-hero group. Realizing Frost had vile intentions as she captured and tortured the X-Men, Pryde demonstrated immense bravery and freed the X-Men. As Sprite, she became the X-Men’s youngest member by enrolling at the Xavier’s School for Gifted Youngsters.

They have tons and tons of information in about her full background, but we’ll be skipping that and moving right into her powers and abilities.

Her Fandom leads off with her Phasing/Intangibility:

Phasing/Intangibility: Kitty possesses the ability to pass through solid matter and objects by passing her atoms through the spaces between the atoms of the object through which she is moving. In this way she and the object through which she is passing could temporarily merge without interacting, and each is unharmed when Kitty had finished passing through the object. This process is called “phasing.” When Shadowcat is phasing, she is, for all intents and purposes, intangible. Hence, when attacked, she can shift into a “phasing” state, even if she is not at the time passing through an object, so as to allow oncoming projectiles or energy blasts to pass through her harmlessly, rendering her virtually untouchable. Kitty passes through objects at the same rate of speed at which she was moving before she “entered” them. Following her serious injuries at the hands of the Marauders during the Mutant Massacre, Kitty’s phased state became her natural state. She only remained solid by concentrating, and reverted to her phased state if that concentration was disrupted. After a number of years, she returned to her original tangible state.

She also has Telepathic Resistance and Black Cortex Empowerment.

And when we move into her ability section we begin learning about her intelligence level, martial arts, and more.

To start that off I’m going to be pulling the information that we won’t necessarily be using to build out the routine:

Expert Pilot: She is a skilled pilot of various aircraft and certain advanced interstellar vehicles.

Genius-level Computer Expert: Kitty was an expert in the field of computer science, demonstrating a genius-level aptitude for programming, modifying, and diagnosing almost any computer system: even those of unfamiliar human and extraterrestrial origin. She used her skills in many high-stress combat situations to great effect, and in combination with her mutant ability to disrupt electrical systems, she was a formidable foe for any enemy relying on advanced technology. She was on par with her former hacking partner Cypher whose mutant gift for languages granted him superhuman skill in the same field (albeit before he was consciously aware of his powers.

Kitty is also multilingual, but our training won’t really help us there.

What we will be working around is this information regarding her martial arts, swordsmanship, and dance training:

Master Martial Artist: Shadowcat possessed moderate expertise of the martial arts of the Japanese ninja and samurai. Shadowcat demonstrated great knowledge of ninja methods of combat when she was mentally possessed by the Ronin Ogun. With the possession over, Shadowcat forgot the knowledge of ninja techniques he gave her, but she retained the knowledge of Japanese martial arts, as well as street-fighting methods taught to her by Wolverine. She also knows Israeli Special Forces Training.

Master Swordsman: Kitty is highly trained at swordplay, especially that used by Japanese samurai and wielding Japanese blades. The Silver Samurai has stated that her skills may surpass those of Wolverine and she was able to briefly hold her own against the Samurai in a somewhat staged battle.

Dance Training: Kitty is trained in ballet and modern dance. She continued to take dance training under the tutelage of Stevie Hunter, and was highly agile.

A lot of people forget or underestimate how skilled Kitty is with a sword – but it’s a huge part of her abilities that she ties into her phasing.

For this one we’re going to be sticking to calisthenics training to achieve a Kitty aesthetic (think cosplay-like), while also taking into account her swordsmanship and agility that comes from that and her ninja-like martial arts methodology and training.

You’ll have plenty of space to scale down (or up), but we’ll be sticking to more of an intermediate level for this one and I’ll even tack on some general training that should be done by all superheroes and X-Men training.

That will come in the form on bonus resources, endurance work, and a Kitty Calisthenics Circuit Test.

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Kitty Pryde Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working completely around calisthenics training, with 3 days devoted to intermediate level calisthenics work, 1 day devoted to X-Men Endurance Work, and a final day devoted to a Kitty Calisthenics Circuit Test that you can complete each week, biweekly, or even every month to test your skills progressing over time.

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

Kitty Pryde Workout Routine: Sample Schedule

Monday: Swordsman Phasing Calisthenics A

Tuesday: Kitty Calisthenics Circuit Test

Wednesday: Swordsman Phasing Calisthenics B

Thursday: X-Men Endurance Work

Friday: Swordsman Phasing Calisthenics C

Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work

Sunday: Rest Day

Kitty Pryde Workout Routine: Swordsman Phasing Calisthenics A

Warm Up: 

400-800M Jog

Workout: 

Hollow Hold

3×30 seconds

Air Squats

3×25

Push Ups

3×20

Sit Ups

3×15

Dips

3×10

Pull Ups

3×8

Kitty Pryde Workout: Kitty Calisthenics 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!)

Kitty Calisthenics Circuit Test: Complete 3 Rounds for Time

Run 800M

15 Pike Push Ups

20 Bulgarian Split Squats (total)

15 Mountain Climbers

20 Sit Ups with Twist

Kitty Pryde Workout Routine: Swordsman Phasing Calisthenics B

Warm Up: 

400-800M Jog

Workout: 

L-Sit Hold

3×30 seconds

Lunges

3×20 (total)

Pause Push Ups

3×20

Reverse Crunches

3×15

Plank to Push Ups

3×10

Chin Ups

3×8

Kitty Pryde Workout: X-Men Endurance Work

For your endurance, HIIT or MMA/Parkour 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
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Kitty Pryde Workout Routine: Swordsman Phasing Calisthenics C

Warm Up: 

400-800M Jog

Workout: 

Superman Hold

3×30 seconds

Glute Bridges

3×25

Decline Push Ups

3×20

Lying Leg Raises

3×15

Chair Dips

3×10

Wide Push Ups

3×8

Kitty Pryde 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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