Last updated on March 10th, 2022 at 08:19 am
When I began writing this week’s routines I was immediately ready to write all Game of Thrones related characters – which seemed fitting with the promo that just dropped a few days ago.
Then I saw the Colleen Wing (Jessica Henwick) video (which I’ll embed below) that Marvel Cinematic Universe shared and knew I had no other choice than to feature her for the upcoming Iron Fist series.
And then, digging deeper into my mind to try and figure out where I recognized Henwick, I soon realized it was actually from Game of Thrones. Oh, the freakin’ irony.
Do you recognize a Sand Snake in the picture of her standing next to Finn Jones? Well, you should.
Jessica Henwick Stats:
Height: 5’6
Weight: (approximate) unlisted
Age: 24 yrs.
So this week between Scott Adkins and Jessica Henwick, we’re looking at two stars who fall right in that moderate height category.
Middle, moderate, average…whatever you guys want to call it without twisting my words!
And, just as I did with Scott, I’m going to give a list of those women who fall in and out of the same physique category. Or, height and weight I guess would also be fitting to call it.
Being around that normal height Henwick shares the stage with ladies like Caity Lotz, Katie Cassidy, Ronda Rousey, and even someone she’s scared the Star Wars screen with: Daisy Ridley!!! I know, I know, Star Wars too…this chick is just freakin’ awesome.
Sorry Natalie Portman, we know you also are a Star Wars celeb, but you fall in the other…”shorter” category…with ladies like Olivia Munn, Scarlett Johansson, Emily Rickards and even a fellow Game of Thrones star (for Henwick): Emilia Clarke!
Awe yeahhhhh. But, don’t forget the taller ladies too, like Gal Gadot, and Jennifer Lawrence.
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Jessica Henwick Diet and Nutrition
Jessica has an awesome physique and sports it in all her roles.
That being said, we know you can’t out-train your diet, so we need to take a look at our nutrition and find something that is sustainable for us.
BOOM! On comes the onslaught of the Sand Snakes with our SHJ Nutrition Pillars.
Yeah, they make it nice and easy. I personally utilize every single pillar in a unique combination for fat loss and sustainability. Intermittent fasting, low carb cycling with carb reloading, and high protein.
Nice and easy!
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), 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.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Jessica Henwick Workout Routine Research
We’re going to steal a couple things from some of her co-stars that utilize similar training.
We have this funny tweet from Jessica that shows off some of her skills:
Throwback to my training for Iron Fist. #ColleenWing pic.twitter.com/YsBW0lHnLR
— Jessica Henwick ? (@JHenwick) January 28, 2017
Pretending that was more badass than humorous, we’ll go ahead and insert some sick sword training that we’re used to seeing from Daisy Ridley. Jessica needs to know how to wield that thing for the movie, and I’m sure her training doesn’t fail her there.
This is Marvel we’re talking about people…
And, not only was Daisy Ridley her co-star in Star Wars, but she also utilized the same sword-fighting instruction as Prince Oberyn…aka Pedro Pascal…aka The Red Viper…aka The Sand Snakes bastard father…aka another one of Jessica’s co-stars and on-screen father!
I mean, c’mon!!! The connection can’t be any clearer here.
And, on the other spectrum, we’re also going to take a look at some of the stylistic meditation and yoga that was utilized with Finn Jones training. She’s joining an elite cast with Mike Colter (Luke Cage), Charlie Cox (Daredevil), and Jessica Jones, and I have faith she’ll live up to it!
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The Jessica Henwick Workout Routine
Training Volume
3-5 Days
Explanation
You’re going to be utilizing circuits and cardio for 3 days mixed with 2 days of Yoga and Meditation (think back to Finn Jone’s Iron Fist)
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Day One: Circuit and Cardio
Warm Up
Stretching
10 minute jog
10-15 minutes of fight training: swords, kickboxing, MMA, etc.
Workout
20 Minutes of HIIT Training on Treadmill
1 Minute On: 6-9 mph jog/sprint
1 Minute Off: 2.5-3.5 mph walk
Circuit:
100 Mountain Climbers
90 Alternating Knee Crunches
80 Lunges
70 Second Plank Hold
60 Jump Squats
50 Knee Push Ups
40 Plank to Push Ups
30 Pull Ups (Assisted or Pike Push Ups)
20 Burpees
10 One Legged Squats
Day Two: Spiritual Discipline (From Iron Fist)
Step One: Yoga or Meditation
*For Quick Yoga Fix I use the App ….*
For that reason we’ve released The Jedi Path for Yoga and Meditation within The Academy!**
Step Two: HIIT Training Cardio and/or Long Steady Jog
Step Three: Add in one of the “10 Minute or Less” Workout Options from The Workout Database
Day Three: Circuit and Cardio
Warm Up
Stretching
10 minute jog
10-15 minutes of fight training: swords, kickboxing, MMA, etc.
Workout
20 Minutes of HIIT Training on Treadmill
1 Minute On: 6-9 mph jog/sprint
1 Minute Off: 2.5-3.5 mph walk
Circuit
3 Rounds
25 Wall Balls @12 lbs.
25 Clean and Presses @25 lbs.
25 Double Unders
Day Four: Spiritual Discipline (From Iron Fist)
Step One: Yoga or Meditation
*For Quick Yoga Fix I use the App …*
For that reason we’ve released The Jedi Path for Yoga and Meditation within The Academy!**
Step Two: HIIT Training Cardio and/or Long Steady Jog
Step Three: Add in one of the “10 Minute or Less” Workout Options from The Workout Database
Day Five: Circuit and Cardio
Warm Up
Stretching
10 minute jog
10-15 minutes of fight training: swords, kickboxing, MMA, etc.
Workout
20 Minutes of HIIT Training on Treadmill
1 Minute On: 6-9 mph jog/sprint
1 Minute Off: 2.5-3.5 mph walk
Circuit
60 Calorie Row
50 Box Jumps
40 Deadlifts @95
30 Kettlebell Swings
20 Alternating Sit Ups
10 Burpees
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