X-23 Calisthenics Workout: Train like Marvel’s Laura Kinney!

How can we have Deadpool and Wolverine coming out without having X-23 on the site?

Trick question. We can’t.

We’ve already had multiple Wolverine Inspired Workouts land inside our Marvel Inspired Workouts (or you can also go through our X-Men Inspired Workouts if you’d like).

We have even added Daken Inspired Workout (Wolverine’s son) into the database, so this one is better late than never!

X-23 Stats:

Real Name: Laura Kinney

Height: 5’1

Weight: 130 lbs.

Comics: Marvel

Powers: Yes

Laura Kinney is short, like her father, but her 130 pounds is actually quite high for her height.

This is likely do to muscle.

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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X-23 Laura Kinney 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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X-23 Inspired 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.

To learn more about X-23 we’re going to be pulling right from her Wiki Fandom page, starting with her bio section here:

Laura Kinney is a mutant artificially created by the Facility using Wolverine’s DNA to serve as their private assassin. Geneticist Sarah Kinney was tasked to lead the project, proposing to create a female subject after twenty-two failed attempts due to a damaged Y chromosome in the genetic material. Contradicting her superiors, Kinney mixed her own genetic material with Wolverine’s and became the surrogate mother to the experiment, giving birth to X-23. In the Facility, X-23 was forged into a lethally efficient weapon, being constantly brutalized by her trainer, Kimura. However, she met a glimpse of tenderness with Kinney, who at the cost of her own life helped X-23 escape the Facility, recognizing her as her daughter “Laura”.

Wishing to put an end to vile weapons like herself, X-23 tracked Wolverine to the X-Mansion to eliminate him. However, Wolverine argued she had been a victim and offered to help her, enrolling her in the Xavier Institute. Since then, X-23 has become a respected and valuable player in the mutant community. She was a member of the X-Men in-training group, part of the killer squad X-Force, a student of Avengers Academy, and even joined a couple of X-Men teams.

From there we can work our way down into her powers and abilities section where we’ll be able to learn a bit more about what we’re working with.

We can start with her intro section to her powers:

Laura Kinney is a second generation mutant and possesses powers similar to those of her father, Logan. Laura’s accelerated cellular regeneration augments her natural strength, speed, agility, endurance, and reflexes. She has been classified as a severe threat by both the O*N*E and Nimrod.

She has a bunch more depth to these abilities, but I want to stick to what we’re really going to be working with.

Here’s how they break it down:

Superhuman Agility: Laura’s agility, balance, and bodily coordination are enhanced to levels that are beyond the natural physical limits of even the finest human athlete.

Superhuman Reflexes: Laura’s reflexes are enhanced to levels that are beyond the natural physical limits of the finest human athlete. In at least one case she reacts to and slices in half with her claws a bullet fired at her face from nearly point-blank range.

Superhuman Durability: She was capable of fighting the Hulk without sustaining any severe injuries and surviving energy blasts from Nimrod (even if she required healing and nearly died).

Superhuman Stamina: Laura’s muscles produce considerably less fatigue toxins during physical activity than the muscles of an ordinary human. She can exert herself at peak capacity for about 24 hours before fatigue begins to impair her.

And they also add a bit more about her abilities as well:

Master Martial Artist: She is a master in hand-to-hand combatant, with intensive training in numerous armed and unarmed martial arts techniques during her time in the facility.

Master Acrobat: She is an Olympic class athlete, gymnast, acrobat, and aerialist capable of numerous complex maneuvers and feats.

Which are both going to be a big part of how we build our workout.

And it makes our objectives pretty clear.

The goals for our X-23 Inspired Workout are:

• X-23’s Shredded Muscular Aesthetic
• X-23’s Superhuman Agility and Strength
• X-23’s Stamina and Acrobatic Abilities

We’re going to be building this around an intermediate level, so you should be able to jump in around any fitness level; but if it’s a bit too advanced and seems a bit daunting you can also start with one of our Beginner Workouts.

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X-23 Inspired Calisthenics Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one we’re going to be working around 3 days of high volume calisthenics and acrobat training (using a split I reserve specifically for Olympic level athletes and/or acrobats), mixing in what we’ve learned from research on actual Olympic level gymnasts and even acrobats, and then we’ll also have a day devoted to hero endurance and one final day for you to test your skills either weekly or biweekly on a Wolverine Circuit Test (which will also be sticking to calisthenics and endurance work).

Want To Upgrade This Workout? 

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Laura Kinney X-23 Workout: Sample Schedule

Monday: Acrobat Calisthenics A

Tuesday: Wolverine Circuit Test

Wednesday: Acrobat Calisthenics B

Thursday: Vigilante Endurance Work

Friday: Acrobat Calisthenics C

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

Sunday: Rest Day

Laura Kinney X-23 Workout:Talon Calisthenics A

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Clap Push Ups

3×20

B. L-Sit Hold

3×30 Seconds

Superset Two: 

A. Air Squats

3×20

B. Superman Hold

3×30 Seconds

Superset Three: 

A. Dips

3×15

B. Hollow Hold

3×30 Seconds

Superset Four: 

A. Pull Ups

3×10

B. Plank Hold

3×60 Seconds

Laura Kinney X-23Workout: Wolverine 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!)

Wolverine Circuit Test: Complete 4 Rounds for Time

400M Run

50 Air Squats

40 Bicycle Crunches

30 Pause Push Ups

20 Jumping Lunges

10 Inch Worms

Laura Kinney X-23 Workout: Talon Calisthenics B

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Decline Push Ups

3×25

B. Superman Hold

3×30 Seconds

Superset Two: 

A. Glute Bridges

3×20

B. Hollow Hold

3×30 Seconds

Superset Three: 

A. Plank to Push Ups

3×15

B. L-Sit Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Side Planks

3×30 Seconds Each Side

Laura Kinney X-23 Workout: Mutant 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

Laura Kinney X-23 Workout: Talon Calisthenics C

Morning Warm Up:

**This is built on one of Paul Ruggeri, a former Team USA gymnast’s morning routines.**

5 min light cardio

Stretch:

3 splits 1 min each

Pancake for 1 minute

Bridge for 1 minute

Toe Touch for 1 minute

Ruggeri would then do a core circuit with holds, but we’ll be mixing that into the overall calisthenics routine. If you want to continue the morning routine out you could add in more stretching or some sit ups, leg raises and more core work.

Calisthenics Workout:

(Complete any time throughout the day)

Superset One: 

A. Wide to Close Push Ups

3×30

B. Hollow Hold

3×30 Seconds

Superset Two: 

A. Wide to Close Squats

3×20

B. L-Sit Hold

3×30 Seconds

Superset Three: 

A. Skull Crushers

3×15

B. Superman Hold

3×30 Seconds

Superset Four: 

A. Wide Pull Ups

3×10

B. Straight Arm Plank Hold

3×60 Seconds

Laura Kinney X-23 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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