Nightwing Calisthenics Workout: Use Bodyweight like Dick Grayson!

Last updated on September 4th, 2024 at 04:44 pm

The SHJ Army LOVES Nightwing.

Actually they LOVE The Bat Family in general.

We’ve even seen our listicle The Top 10 Batman Bat Family Workouts at SHJ.

But, this one is specifically regarding Nightwing, who has inspired three different workouts already!

We’ve had our Nightwing Workout, our Nightwing Cosplay Workout, and our Nightwing Inspired Circuit Workout.

Now he’ll finally be gracing our Calisthenics Workout Database!

Nightwing Stats:

Real Name: Dick Grayson

Height: 5’10

Weight: 175 lbs.

Comics: DC

Powers: No

Although he has a few inches on me, Dick Grayson and I weigh around the same weight.

I will admit that I’m usually more comfortable about 5-10 pounds heavier, though.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Nightwing 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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Nightwing 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.

In our other workouts that Dick Grayson has inspired we obviously took into account his background on top of his abilities.

And for this one we’re going to do more of the same being that his background actually works perfectly with the fact that we’re building this one around calisthenics.

Let’s start with a brief biography from his Wiki Fandom to catch you up with what I’m talking about:

Dick Grayson was a twelve-year-old circus acrobat, the youngest of a family act called The Flying Graysons of The Haley Circus. Dick joined the act at a very young age, having been trained in acrobatics from birth. While on tour in Gotham City, he overheard “Boss” Tony Zucco, a well-known and feared crime-lord, threaten the performers unless the circus’s owner paid extortion money. The owner refused, and that night Dick watched in horror as his parents’ high wire snapped, sending his parents hurtling to their deaths, all while many of Gotham’s elite watched on. Young Dick felt responsible, because he didn’t warn his parents in time.

Yes, Dick Grayson was an acrobat.

But, ironically enough (considering you’d think acrobats would be the PERFECT calisthenics candidates), we’ve seen Dick Grayson lifting weights, and learned from our research for our Cirque du Soleil Workout that their acrobats also often use weight training.

That being said, they obviously still prioritize calisthenics and gymnastics training, but that just goes to put some credit into our original Nightwing Workout.

Outside of Nightwing’s incredible mixed martial arts abilities, he also has this listed under his abilities:

• Acrobatics: Grayson is a prodigious natural athlete and master acrobat, possessing a peak human level of agility/acrobatic skills. He is regarded as the greatest human acrobat in the world. He is one of three people in the world who can pull off a quadruple flip.
• Peak Human Condition: Due to his training with Batman, Dick Grayson’s bodily is at the peak of human condition (almost on Batman’s level). He is also classified as the finest human athlete. He has displayed peak human strength, speed, stamina, agility, reflexes, and endurance because to his dedication of extensive training at a young age.

So we’ll be training with calisthenics to replicate all this.

Which means a lot of volume, and a lot of reps!

Get ready.

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Nightwing Calisthenics Workout Routine

Training Volume:

5+ days per week

Explanation:

We’re going to be using 3 days of calisthenics training and then 2 days of high intensity calisthenics circuits to train to become Nightwing, all on top of endurance and mixed martial arts training.

Want To Upgrade This Workout?

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Nightwing Calisthenics Workout: Sample Workout Schedule

Monday: Acrobat Training A

Tuesday: High Intensity Calisthenics Circuit A

Wednesday: Acrobat Training B

Thursday: High Intensity Calisthenics Circuit B

Friday: Acrobat Training C

Saturday: MMA, Endurance and Parkour Resources

Sunday: Rest

Nightwing Calisthenics Workout: Acrobat Training A

Warm Up:

Stretch and Foam Roll

Workout:

Muscle Ups (Rings)

3×5

Handstand Push Ups

3×8

Explosive Close to Wide Push Ups

3×20

Dips

3×20

Straight Body Pulls (Rings)

3×5

Hollow Hold

3×30 Seconds

Ab Workout:

V-Ups

3xFailure

Hollow Rocks

3×30

Stability Ball Plank Holds

3xFailure

Nightwing Calisthenics Workout: High Intensity Calisthenics Circuit A

Complete 5 Rounds

100 Jump Rope

30 Push Ups

50 Boxer Skips

25 Air Squts

50 Boxer Skips

25 Jumping Lunges

50 Boxer Skips

30 Mountain Climbers

Nightwing Calisthenics Workout: Acrobat Training B

Warm Up:

Stretch and Foam Roll

Workout:

Muscle Ups (Bar)

3×8

Wall Climbs

3×12

Clap Push Ups

3×25

Dips

3×20

L-Sit Holds

3×30 Seconds

Reverse Superman Holds

3×30 Seconds

Ab Workout:

Sit Ups with Twist

3xFailure

Hanging Leg Raises

3×30

Forearm Planks

3×60 seconds

Nightwing Calisthenics Workout: High Intensity Calisthenics Circuit B

Complete 5 Rounds

100 Jump Rope

25 Decline Push Ups

50 Boxer Skips

15 Box Jumps

50 Boxer Skips

30 Bicycle Crunches

50 Boxer Skips

20 Alternating Pistol Squats

Nightwing Calisthenics Workout: Acrobat Training C

Warm Up:

Stretch and Foam Roll

Workout:

Chin Ups

3×10

Inch Worms

3×15

Push Ups

3×30

Dips

3×20

Wide Grip Pull Ups

3×5

Hollow Hold

3×30 Seconds

Ab Workout:

V-Ups

3×30

Lying Leg Raises w/ Hip Thrust

3×30

Side Planks

3×30 Seconds Each Side

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