Silk Workout: Train like The Marvel Spidey Character!

We’re keeping the Marvel Inspired Workouts coming, and also bringing in another Spider-Family Inspired Workout as a double whammy.

And, as a triple whammy, Silk is even a Marvel SNAP character -and I promised I’d make it a point to bring more of them in.

Considering Silks aesthetic I’m going to be building this one around a bodyweight workout and bringing her into the Calisthenics Workouts, but I definitely want to make note of the fact that her abilities could easily have her routine being built around weight training.

That said, I want to make sure more of the members are able to jump right into this one.

Silk Stats:

Real Name: Cindy Moon

Height: 5’7

Weight: 130 lbs.

Comics: Marvel Comics

Powers: Yes

Cindy Moon is just around the taller side of average height among female character we’ve seen on the site.

But still nearly a foot under what we’d consider a behemoth inside our Superhero Workouts Database.

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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Silk 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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Silk 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 Silk we’ll be pulling right from her Wiki Fandom page, starting with her bio section here:

As a child, her parents found out that Cindy had an eidetic memory. Her mother wanted her to focus on her studies while Cindy would rather continue playing on her school hockey team with her secret boyfriend, Hector Cervantez. When her mother found out, she was forced to go to the school field trip to General Techtronics and Cin told her she hated her. Sometime later, Cindy broke up with Hector since he was going to Boston College and she was going to Oxford University. When attending a public exhibition demonstrating the safe handling of nuclear laboratory waste materials, a spider irradiated by a particle accelerator used in the demonstration bit Peter Parker on the hand and fell from his hand, it then bit Cindy on her ankle before dying.

The first manifestation of her powers happened when her uncontrollable organic webbing accidentally caused her to web up her parents. A man by the name of Ezekiel Sims came and took Cindy away. He trained Cindy in the use of her powers until he realized the totemic predator Morlun was tracking her. He then locked her away in a room that blocked Morlun’s detection at the bottom of his tower to protect her from him. This bunker had years worth of food, books, and tapes on the outside world which Cindy watched every day. She knew the code to leave at anytime but, knowing the consequences, she decided to stay put despite the horrible boredom.

This doesn’t tell us that much about what we’re working with, but it’s necessary info nevertheless.

When we move down into her abilities section we begin learning a lot more about what we’re actually working with:

Spider Physiology: Silk possesses the proportionate powers of a spider, granted to her from an irradiated Common House Spider (Achaearanea tepidariorum) which bit Cindy Moon that was apparently already mutated from prior exposure to certain frequencies of radiation and received a final, lethal dose during Moon’s attendance of the exhibition. The radioactive, complex mutagenic enzymes in the spider’s blood that were transferred at the time of the bite triggered numerous body-wide mutagenic changes within Moon, granting her superhuman strength, speed, toughened flesh, and numerous arachnid-like abilities. Unlike Spider-Man, she has less superhuman strength than him, but she also possesses more agility than him and an advanced Spider-Sense far more sensitive than other totems. She possesses the ability to produce organic webbing from her fingertips.

Now we’re getting into what we really want to know.

One thing I’ll hone in on here is ” Unlike Spider-Man, she has less superhuman strength than him, but she also possesses more agility than him” – which will make our bodyweight training make more sense.

They also go on to discuss Silk’s actual spider-abilities, which will be the biggest help so far:

• Superhuman Strength: Silk possesses superhuman strength enabling her to press lift 5 tons. This is probably due to approximate strength based on her lighter mass.
• Superhuman Speed: Silk is capable of running and moving at speeds that are far beyond the natural physical limits of the finest human athlete. Her speed even surpasses that of Spider-Man as shown when she outmaneuvered him during their first encounter.
• Superhuman Stamina: Silk’s advanced musculature produces less fatigue toxins during physical activity than an ordinary human. This allows her to exert herself physically for much longer periods of time before fatigue begins to impair her.
• Superhuman Durability: Silk’s body is physically tougher and more resistant to some types of injury than the body of a normal human. Her body is more resistant to impact forces than anything else. She can withstand great impacts, such as falling from a height of several stories or being struck by an opponent with super strength, that would severely injure or kill a normal human with little to no discomfort.
• Superhuman Agility: Silk’s agility, balance, and bodily coordination are all enhanced to levels that are far beyond the natural physical limits of the finest human athlete. Her agility is more advanced than Spider-Man’s.

As I mentioned, this is bodyweight, but this makes our focus pretty clear.

The goals of our Silk Inspired Workout are going to be:

• Silk’s Slim and Toned Aesthetic
• Silk’s Superhuman Agility & Speed
• Silk’s Superhuman Stamina & Strength

This one won’t be extremely intense because I want all fitness levels to jump in, but if you’re an absolute beginner it might not be ideal.

In that case you may want to start with our Beginner Ninja Workout or even our Beginner Speedster Workout to start.

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Silk Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be training with 3 days of calisthenics, 2 days of endurance work, and a Cindy Moon Circuit Test you can complete weekly, biweekly, or monthly as you see fit (or sub in cardio instead).

Want To Upgrade This Workout?

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Silk Workout: Sample Workout Schedule

Monday: Spider Physiology Calisthenics A

Tuesday: Cindy Moon Circuit Test

Wednesday: Spider Physiology Calisthenics B

Thursday: Optional Endurance Day

Friday: Spider Physiology Calisthenics C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Silk Workout: Spider Physiology Calisthenics A

Warm Up: 

2×25 Jumping Jacks

3×25 Mountain Climbers

Workout: 

Air Squats

3×20

Push Ups

3×20

Sit Ups

3×20

Dips

3×15

Bodyweight Rows (or Pull Ups)

3×10

Silk Workout: Cindy Moon 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!)

Black Knights Circuit Test: Complete 2 Rounds for Time

400M Run

30 Bicycle Crunches

25 Mountain Climbers

20 Bulgarian Split Squats [total]

15 Plank to Push Ups

10 Inch Worms

Silk Workout: Spider Physiology Calisthenics B

Warm Up: 

2×25 Jumping Jacks

3×25 Mountain Climbers

Workout: 

Glute Bridges

3×20

Decline Push Ups

3×20

Lying Leg Raises

3×20

Skater Lunges

3×12 each leg

Assisted Pull Ups

3×10

Silk Workout: Optional 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

Silk Workout: Spider Physiology Calisthenics C

Warm Up: 

2×25 Jumping Jacks

3×25 Mountain Climbers

Workout: 

Wide to Close Air Squats

3×20

Wide to Close Push Ups

3×20

Sit Ups with Twist

3×20

Chair Dips

3×15

Wall Climbs

3×10

Silk Workout: 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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