The Hawkgirl Workout Routine: Train like the High Flying Justice League Member

Last updated on November 22nd, 2021 at 04:26 pm

Hey look at that, another Justice League member!

A founding member!

So now we’ve seen Superman, Batman, Wonder Woman, Green Lantern, Hawkgirl, and Aquaman.

We definitely still need to give The Flash and Martian Manhunter some love. So look for those two in the near future.

I got so many requests for anime, video game, and even book characters, so I’m doing my best. But, as always, keep the suggestions coming.

Hawkgirl Stats:

Height: 5’9

Weight: 135 lbs.

Real Name: Shayera Hol/Kendra Saunders (Earth 2)

Powers: Yes

Hawkgirl is actually pretty tall.

Not the tallest we’ve seen, but still tall.

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!

We had Wonder Woman come in standing 6’0 tall, Hawkgirl at 5’9, Mystique 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 Harley Quinn.

And, the tallest we’ve seen is 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!

Want The Unofficial DC Comics Workout Booklet?
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!

Hawkgirl 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 (Greek Gods, 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.

Need Help Choosing The Best DC Comics Inspired Workout?
Take The DC Comics Workout Placement Quiz Now!

Hawkgirl Workout Routine Research

Alright, alright, alright. 

Now it’s time for “the fun part” of the article.

This is where I get to discuss the “how” and “why” of the routine I’m going to be building by discussing the character’s (in this case Hawkgirls) powers and abilities.

But, you already knew that.  I just like to say it.

I’m going to be pulling this information for Hawkgirl right from the source.

And by that I mean DC Comics.

Before we even get into her abilities and powers, here’s some cool background information about Hawkgirl:

Born on the planet Thanagar, Shayera Hol joined the police force in her adolescent years and grew to become one of the planet’s fiercest warriors and most decorated officers.

Awesome!

Keep the fact that she was in the police force in the back of your mind, especially because we just based Hal Jordan’s (Green Lantern’s) workout routine around the Air Force training.

But, let’s see what DC gives us for Hawkgirls abilities before we get into the routine:

flight, enhanced strength, healing factor, weapons expert, combat skill

I can’t teach you to fly, but we can definitely train for enhanced strength and combat skill.

Back to the Police Force training.  What I did was look up a random states (to make it fair) criteria, and what I found was this:

In Vermont, law enforcement hopefuls between the ages of 20 and 29 must meet these criteria:

Men:

• Bench press: 99 percent of body weight
• Sit-ups: 38 per minute
• Push-ups: 29 per minute

Women:

• Bench press: 59 percent of body weight
• Sit-ups: 32 per minute
• Push-ups: 15 per minute

That means when I’m at 180 lbs I need to bench 178.2 and if I was a woman I would need to bench 106 lbs.

Expect to see programming that revolves around this as well!

Let’s do this!

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

The Hawkgirl Workout Routine

Training Volume:

5 days per week

Explanation:

I’m programming you a 3 day lifting split which will also include two days in between for mixed martial arts and bodyweight (calisthenic) training.

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.

Day One: Upper Body “Push”

Warm Up:

Stretch

Jog 800m

Workout:

Bench Press

5×12,10,8,5,3

Incline Dumbbell Press (or incline machine)

3×10

Arnold Press

3×10

Skull Crushers

3×10

Dumbbell Shoulder Front Raises

3×10 each arm

Dips

3×10

Day Two: Bodyweight and MMA Training

Bodyweight Training:

150 Push Ups

150 Air Squats

100 Sit Ups

100 Lunges

75 Dips

75 Pull Ups

This can be done as a circuit, split up however you’d like, or each movement one at a time.

You’re also going to want to get some MMA Training in. 

Every hero should know how to defend themselves.

You can utilize training provided by Coach Derek in The Academy, some of his awesome programs on the site (Daredevil, Deathstroke, Moon Knight), or even take a local class!

Day Three: Upper Body “Pull”

Warm Up:

Stretch

Jog 800m

Workout:

Deadlift

5×12,10,8,5,3

Dumbbell Seated Hammer Curls

3×10 each arm

Lateral Pulldowns

3×10

Preacher Curls

3×10

Cable Rows

3×10

Chin Ups

3×10

Day Four: Bodyweight and MMA Training

Bodyweight Training:

150 Push Ups

150 Air Squats

100 Sit Ups

100 Lunges

75 Dips

75 Pull Ups

This can be done as a circuit, split up however you’d like, or each movement one at a time.

You’re also going to want to get some MMA Training in. 

Every hero should know how to defend themselves.

You can utilize training provided by Coach Derek in The Academy, some of his awesome programs on the site (Daredevil, Deathstroke, Moon Knight), or even take a local class!

Day Five: Lower Body “Legs”

Warm Up:

Stretch

Jog 800m

Workout:

Squat

5×12,10,8,5,3

Hamstring Curls

3×10

Leg Extension

3×10

Cable Pull-throughs

3×10

Weighted Lunges

3×10 each leg

Seated Calf Raises

3×10

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.