You guys know we have been brining more characters into our Marvel Inspired Workouts, and it’s time for our last Captain Marvel: Monica Rambeau!
I personally know her more as Spectrum now that I have become obsessed with Marvel SNAP, but she also has been called Captain Marvel and Photon.
That said, we’ll discuss more of her background and abilities in her workout routine research section, and I do what to let you guys know that this one is being built around weight training.
So if you want a bodyweight workout you’ll want to hop into the Calisthenics Workouts and choose from there instead.
Monica Rambeau Stats:
Real Name: Monica Rambeau
Height: 5’10
Weight: 155 lbs.
Comics: Marvel Comics
Powers: Yes
Monica is actually fairly tall, coming in above average compared to what we’ve seen among female characters in our databases.
She’s not quite as tall as She-Hulk and Starfire, but definitely in the tallest range.
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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Monica Rambeau 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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Monica Rambeau 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 Monica Rambeau I’ll be pulling from her Wiki Fandom page starting with what they give us for her bio section here:
Demonstrating light and energy manipulation at a young age, Monica Rambeau hid and suppressed those abilities until she was bombarded with extra-dimensional energy emitted by a stolen device. Rambeau, now a harbor patrol officer, then discovered an ability to convert her body mass into any form of energy of the electromagnetic spectrum, granting her the alias of Captain Marvel. Unable to achieve success in the navy as she faced adversities as a black woman, Rambeau met recognition with the Avengers. Her competence led her to become one of the most trustworthy members of the group and, in due course, their chairwoman.
Succumbing to a tragic fate when the Avengers were betrayed by Doctor Druid, Rambeau was once gravely wounded in combat and lost her powers. After a slow recovery, she was welcomed back to the Avengers, sporadically assisting the team in times of need under the name Photon. In another dramatic turn of events, Rambeau was manipulated by the Beyond Corporation into commanding their super hero team, Nextwave. Upon learning their vile intentions, Rambeau and her team went rogue and dismantled Beyond. However, she was forever scarred by such an experience, having her personality drastically changed by it.
As Spectrum, Rambeau became a prominent super hero as a member of the Mighty Avengers, the Ultimates, and Strikeforce. Having her power levels significantly augmented, Rambeau struggled with feeling distant from her sense of humanity. Unexpectedly, after battling the goddess of the night, Nyx, her powers declined, allowing her to become human again. More recently, she returned to her Photon identity and embarked on a self-discovery journey.
I know this is a ton of information compared to what we’re used to in a bio section, but I wanted to give her full arc from Captain Marvel to Photon and even onto Spectrum.
That said, I’ll be skipping over her appearance section and moving right into her powers and abilities.
Here’s how they break it down:
Enhanced Physiology: Ever since being bombarded by extra-dimensional energies, Monica Rambeau has acquired the ability to change her body mass into any form of energy within the electromagnetic spectrum.
Energy Form: Among the many energy forms Rambeau has assumed and is able to control are visible light, radio waves, electricity, X-rays, microwaves, infrared radiaton, ultraviolet radiaton, cosmic rays, gamma radiation, and a wide variety of high-power lasers. It has been theorized that this transformation occurs by Rambeau mentally shunting the matter of her body into the dimension from which she draws her energy, and replacing it with a corresponding amount of energy. Rambeau is apparently unlimited by the amount of time that she can remain in her energy form. In the past, she could seemingly only transform her entire body into one wavelength of energy at a time, being able to transform between one energy-state and another in a fraction of a second. However, with experience, she has demonstrated the ability to convert only parts of herself into sentient energy. Many derivative abilities are achieved in Rambeau’s energy form.
Flight: In her energy form, Rambeau is capable of flight in any of her wavelengths. With experience, she has shown the ability to flight in her human solid form as well.
Superhuman Speed: Rambeau is capable of moving at extremely high speeds while in her energy form. When converted into a beam of light, she is able to travel at lightspeed.
From there they also go on to discuss her masterful hand to hand combat, but this will all be the basis of her of we build her workout.
That said, the main goals will also be built around her aesthetic as well.
Which means the goals of our Monica Rambeau Inspired Workout are:
- Monica Rambeau’s Toned and Muscular Aesthetic
- Monica Rambeau’s Superhuman Speed
- Monica Rambeau’s Combatant Mobility
We’re still using weight training to accomplish this one, but it will be fairly beginner to intermediate level.
That said, you can still opt to use one of our Beginner Workouts to start, with our Beginner Behemoth Workout being the best starting points, and then level up to this one.
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Monica Rambeau Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we knew we’d be using a 3 day full body split with weight training and hybrid attributes, but I’ll be making it fairly simple for all fitness levels to jump right in and get started. You can use your bonus Spectrum Circuit Test weekly, biweekly or monthly as you’d like, and tack on some extra endurance work to help you shred or just increase your stamina over time.
Want To Upgrade This Workout?
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Monica Rambeau Workout: Sample Workout Schedule
Monday: Captain Marvel Full Body Hybrid A
Tuesday: Spectrum Circuit Test
Wednesday: Captain Marvel Full Body Hybrid B
Thursday: Superhero Endurance Work
Friday: Captain Marvel Full Body Hybrid C
Saturday: Active Rest Day
Sunday: Rest Day
Monica Rambeau Workout: Captain Marvel Full Body Hybrid A
Warm Up:
30-60 Minutes of Varied Cardio
(You can also choose to warm up with 10-15 minutes and then finish with another 15-45 minutes post workout)
Workout:
Incline Dumbbell Bench Press
3×12, 10, 8
Chin Ups
3×8-12
Leg Press
3×15, 12, 10
Sit Ups
3×15-25
Barbell Shrugs
3×15-20
Monica Rambeau Workout: Spectrum 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!)
Spectrum Circuit Test: Complete 3 for Time
50 Jump Rope Skips
30 Push Ups
50 Jump Rope Skips
20 Kettlebell Sumo Deadlift High Pull
50 Jump Rope Skips
15 Sit Ups
50 Jump Rope Skips
10 Kettlebell Curl To Press
Monica Rambeau Workout: Captain Marvel Full Body Hybrid B
Warm Up:
30-60 Minutes of Varied Cardio
(You can also choose to warm up with 10-15 minutes and then finish with another 15-45 minutes post workout)
Workout:
Bent Over Rows
3×12, 10, 8
Dips
3×10-15
Goblet Squats
3×15, 12, 10
Lying Leg Raises
3×15-25
Curl to Press
3×8-12
Monica Rambeau Workout: Superhero 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
Monica Rambeau Workout: Captain Marvel Full Body Hybrid C
Warm Up:
30-60 Minutes of Varied Cardio
(You can also choose to warm up with 10-15 minutes and then finish with another 15-45 minutes post workout)
Workout:
Overhead Press
3×12, 10, 8
Plank to Push Ups
3×10-15
Kettlebell (or DB) Deadlifts
3×15, 12, 10
Cable Crunches
3×15-25
Kettlebell Swings
3×15-20
Monica Rambeau Workout: Bonus 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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