Last updated on November 22nd, 2021 at 04:23 pm
Sometimes it’s good to train a little crazy!
Or at least I’m sure that’s what Harley Quinn would say.
Thus far since starting our superhero / character / comic workout routines (based fully around the characters abilities/powers), we haven’t seen any super-VILLAINS.
So, I decided the best way to get us started was with a more neutral/villain character to transition us in.
Let’s get right into it.
Harley Quinn Stats:
Height: 5’7
Weight: 115 lbs
Real Name: Harleen Quinzel
Powers: Yes (Enhanced)
Harley Quinn is what we’d consider average height.
Supergirl was our shortest at 5’5, and we had Wonder Woman come in standing 6’0 tall in our last female article; 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 Harley.
Margot Robbie, who portrays Harley Quinn in Suicide Squad, stands in around 5’6 herself.
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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Harley Quinn Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, 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 (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Harley Quinn Workout Routine Research
On to the fun part.
I’ll do my best to get a little crazy.
DC Comics websites lists Harley Quinn’s powers as the following:
- superhuman agility,
- enhanced strength,
- intelligence
And Wikipedia continues that by adding these to the list:
- Skilled gymnast
- Immunity to various toxins
- Utilizes weaponized props
- Exceptional hand to hand combatant
So this isn’t going to be that hard to create, huh?
The craziness, and utilization of weaponized props…well that’s going to have to be outside the workout routine we create.
You can work on that yourself, right?
Let’s get to it.
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The Harley Quinn Workout Routine
Training Volume:
5-7 days per week
Explanation:
We’re talking about Harley Quinn here. This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 3 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
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Everyday Warm Up:
-10 min cardio(treadmill, elliptical, bike)
-Gnarley Harley warmup:
-50 jump rope
-40 jump squats
-30 mountain climbers
-20 plank to push ups
-10 burpees
Day One: Squats
-Squats: 3X10-super set 1
-Leg Press; 3X10-super set 1
-Step Ups: 3X10-super set 2
-Front Squats: 3X10-super set 2
-Heavy Bag/Shadow box: 3X1 min interval-circuit 1
-Man makers: 3X10-circuit 1
-Iron Mikes: 3X20-circuit 1
Day Two: Bodyweight Movements and Joker WOD
-Pull ups: 3X10-circuit 1
-Dips: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Toes to Bar: 3X10-circuit 1
-Chin ups: 3X10-circuit 2
-Wall climbs: 3X10-circuit 2
-Pistol Squats: 3X10-circuit 2
-V-ups: 3X10-circuit 2
-Joker WOD: for Mr J
-12 min-every minute on the minute:
-5 pull ups-odd minutes
-5 decline push ups-even minutes
-12 min AMRAP:
-6 KB swings
-9 push ups
-6 alternating pistol squats
Day Three: Military Press
-Military Press: 3X10-super set 1
-Push ups: 3X10-super set 1
-Plank to push ups: 3X10-super set 2
-Pull ups: 3X10-super set 2
-Chest Press: 3X10-super set 2
-Heavy Bag/Shadow box: 3X1 min interval-circuit 1
-Man makers: 3X10-circuit 1
-Iron Mikes: 3X20-circuit 1
Day Four: Bodyweight Movements and Joker WOD
-Pull ups: 3X10-circuit 1
-Dips: 3X10-circuit 1
-Box jumps: 3X10-circuit 1
-Toes to Bar: 3X10-circuit 1
-Chin ups: 3X10-circuit 2
-Wall climbs: 3X10-circuit 2
-Pistol Squats: 3X10-circuit 2
-V-ups: 3X10-circuit 2
-Joker WOD: for Mr J
-12 min-every minute on the minute:
-5 pull ups-odd minutes
-5 decline push ups-even minutes
-12 min AMRAP:
-6 KB swings
-9 push ups
-6 alternating pistol squats
Day Five: Deadlifts
-Deadlifts: 3X10-super set 1
-Planks: 3X30 sec intervals-super set 1
-One arm DB rows: 3X10(each)-super set 2
-Straight leg deadlift: 3X10-super set 2
-Leg lifts: 3X10-super set 2
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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(Unofficial Workouts Inspired by Characters)
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