Vampirella fits in our little vampire/werewolf theme we have going on lately.
And while this Vampirella workout is being paired with Dracula’s workout this week; you should not expect to see a similar structure or goal.
Vampirella is a comic character that falls into the category and period of time where she was one of the females (like many others; even including Wonder Woman) that became extremely sexualized.
Now, she also has abilities and a background story that we will obviously be utilizing to build out her routine as well, BUT, I also want to make this one fun for the ladies and really build out a workout similar to the way we did Jessica Rabbit’s Cosplay Workout.
We’ll be focusing in on making a badass routine built around Vampirella’s backstory, but we’ll also be looking to more specifically replicate her perfect physique.
Aside from Dracula this week, this all started with Morbius’ workout, and we’ve also seen some other vampires and even werewolves (who always seem to go hand-in-hand) like Blade, Werewolf By Night, Wolfsbane and of course a ton of a ton of actors who have played both sides.
Vampirella Stats:
Height: 5’10
Weight: 118 lbs.
Real Name: Vampirella
Powers: Yes
Vampirella is tall and slim, similar to that Jessica Rabbit build I mentioned earlier.
So we’ll definitely be building this routine for curves…
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!
Take The SHJ Program Quiz and find the perfect program for YOU.
Vampirella 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.
Take The Free Workout Placement Quiz and find the best free workout for you.
Vampirella 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.
You can probably tell by the images I’ve chosen what I mean by “sexualized character”.
But, don’t let that fool you, Vampirella can also kick some ass.
Looking good is just a side job.
Here’s what her Wiki Fandom has to say about her to give us a brief bio to build on:
Vampirella is a heroic vampire and freedom fighter against supernatural and mythological creatures.
So she’s actually similar to Blade in a sense.
And her ComicVine continues with her bio for us by stating:
Considered a vampire because she needs blood to survive, Vampirella has all of their powers but none of their weaknesses. Hailing from the planet Drakulon, she was sent to Earth to kill all evil vampires. Making her first appearance in 1969, Vampirella is considered to be one of the earliest “bad girls” in comics.
I’m getting used to see these characters who have all the powers of a vampire, but none of the weaknesses…
Her ComicVine also lists a whole slew of powers and abilities like super strength, speed, hearing, sight, smell, and agility, while her Wiki Fandom keeps it more based around her hypnosis and persuasion.
Her Wiki gives us this:
- Flight: Vampirella possesses a couple of retractable wings on her back, which she can grow at will to help her fly.
- Hypnotism: Vampirella has the ability to hypnotize people at will, bending their will to hers.
- Invisibility: Vampirella is capable of turning herself invisible while transformed into a bat.
- Shape-Shift: Vampirella is capable of transforming into a giant bat.
So, as I said at the beginning, we’ll less be basing it around these powers, and instead build it around her vampiric powers, and also heavily based around the perfect female physique.
Ladies, you’re in luck.
While a lot of the routines we see at SHJ are perfectly interchangeable, this one will be more-so focused on just YOU!
Let’s do this.
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Vampirella Workout Routine
Training Volume:
4+ days per week
Explanation:
I’m going to be building you an Upper/Lower Body Split that will involve 2 upper body training days per week, and 2 lower body training days per week. I will also be programming you a specific core workout and cardio workout for extra fat burn as well. Both these additions can be added in on top of your training, or on separate days.
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Vampirella Workout: Sample Workout Schedule
Monday: Upper Body Day A
Tuesday: Lower Body Day A
Wednesday: Off Day or Extra Core and/or Cardio
Thursday: Upper Body Day B
Friday: Lower Body Day B
Saturday: Off Day or Extra Core and/or Cardio
Sunday: Off Day or Extra Core and/or Cardio
Vampirella Workout: Upper Body Day A
Warm Up:
Walk 800m
Jog 800m
Workout:
Incline Hammer Strength Press
3×10
Dips (or Dip Machine)
3×10
Assisted Chin Ups
3×10
Kettlebell Swings
3×10
Cable Rows
3×10
Dumbbell Pullovers
3×10
Optional:
Add in Cardio and/or Abs
Vampirella Workout: Lower Body Day A
Warm Up:
Walk 800m
Jog 800m
Workout:
Landmine Squats
3×10
Dip Machine Leg Pushdowns
3×10
Donkey Kicks w/ Band
3×10
Hip Extension w/ Stability Ball
3×10
Glute Bridges w/ Dumbbell or Barbell
3×10
Weighted Step Ups
3×10
Optional:
Add in Cardio and/or Abs
Vampirella Workout: Upper Body Day B
Warm Up:
Walk 800m
Jog 800m
Workout:
Wide Grip Lateral Pulldown
3×10
Bent Over Lateral Raises
3×10
Cable Kickbacks
3×10 each arm
Chest Flyes (Machine or Cable)
3×10
Alternating Dumbbell Front Raises
3×10 each arm
Plank to Push Ups
3×10
Optional:
Add in Cardio and/or Abs
Vampirella Workout: Lower Body Day B
Warm Up:
Walk 800m
Jog 800m
Workout:
Goblet Squats w/ Dumbbell or Kettlebell
3×10
Barbell Lunges
3×10 each leg
Straight Leg Deadlifts with Dumbbells
3×10
Hamstring Kickbacks
3×10
Leg Extensions (Quads)
3×10
Box Jumps
3×10
Optional:
Add in Cardio and/or Abs
Vampirella Workout: Abs and/or Cardio
Ab Variation One:
Hanging Leg Raises
3×20
Cable Crunches
3×20
Forearm Planks
3×60 seconds
Ab Variation Two:
Hanging Knee Raises w/ Twist
3×20
Sit Ups w/ Twist
3×20
Side Planks
3×30 seconds each side
Cardio Options:
There are tons of cardio options all over the site, but generally my favorites to recommend are High Intensity Interval Training or just Basic Steady Cardio.
Here’s how I format each…
HIIT Formatting and Options:
Format:
- 1 Minute ON: Sprint or High Intensity for all 60 seconds
- 1 Minute OFF: Cooldown, Lower Intensity and Difficulty
- Rinse and Repeat
Options:
- Bike
- Treadmill
- Rower
- Airdyne
Steady Cardio Formatting and Options:
Format:
My preferred format is varying all my cardio by doing each one for 10-20 minutes each until I reach 45-60 minutes total.
Options:
- High Incline Treadmill Walk
- Treadmill Steady Jog
- Elliptical
- Bike Moderate Intensity
- StairMaster
- Rower
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