One thing that was immediately important to me while building our Spider-Family Inspired Workouts was making sure we have enough female characters in there so it’s fun for the entire SHJ Army.
That’s why last week we saw a weight training routine based around Spider-Woman and now this week we’re getting a calisthenics workout based on Spider-Girl!
That means we’ll have Gwen Stacy, Jessica Drew and May Parker all swinging into our Spidey routines.
Don’t worry though, guys, we have a TON of different male Spidey’s already in there – so I just wanted to level the playing field a bit.
Spider-Woman Stats:
Real Name: May Parker
Height: 5’7
Weight: 119 lbs.
Comics: Marvel
Powers: Yes
Spider-Woman (Jessica Drew) was super tall compared to female characters we’ve seen (and celebrities) but Spider-Girl comes in just above average at 5’7.
May Parker is still on the taller side among ladies, but not by much.
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.
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Spider-Girl Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
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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Spider-Girl 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.
To learn more about Spider-Girl we’ll be pulling right from her Wiki Fandom page which leads us off with this:
May “Mayday” Parker is the child of Peter and Mary Jane Parker in a alternate future In the MC2 continuity. When she was little she was kidnapped from her parents. They were reunited with their baby daughter by Kaine, who found the child living with Alison Mongraine, the con artist who had kidnapped the baby on instruction from the Green Goblin. After they were reunited, Peter lost a leg during the horrific final conflict with the Green Goblin. For years, they chose to keep their past from Mayday and hoped that she wouldn’t develop powers of her own. Despite her parents’ hopes, May began developing versions of her father’s Spider-powers. At the same time, Normie Osborn (Green Goblin’s grandson) set out to restore the family name (as he saw it). Mayday donned Ben Reilly’s Spider-Man costume to stop him and soon took to crime fighting at first hindered, but then is helped by her worried parents.
And when we move down into her powers and abilities we’re going to lead the way we lead with all our favorite Spidey characters: Spider Physiology!
Here’s how they start it off:
Spider Physiology: Spider-Girl possesses the proportionate powers of a spider she inherited from her father, granting her superhuman strength, speed, toughened flesh, and numerous arachnid-like abilities. Unlike her father, she has less superhuman strength than him, but she also possesses more agility than him and an advanced Spider-Sense. Her powers include:
They also tell us about her Wall-Crawling before moving into her superhuman abilities – which is what we really want to know about!
They move into those by stating:
- Superhuman Strength: Spider-Girl possesses superhuman strength enabling her to press and lift five tons, though she possesses only half of her father’s strength.
- Superhuman Speed: Spider-Girl is capable of running and moving at speeds that are far beyond the natural physical limits of the finest human athlete.
- Superhuman Stamina: Spider-Girl’s advanced musculature produces less fatigue toxins during physical activity than an ordinary human. This allows her to exert herself physically for much longer periods of time before fatigue begins to impair her.
- Superhuman Durability: Spider-Girl’s body is physically tougher and more resistant to some types of injury than the body of a normal human. Her body is more resistant to impact forces than anything else. She can withstand great impacts, such as falling from a height of several stories or being struck by an opponent with super strength, that would severely injure or kill a normal human with little to no discomfort.
- Superhuman Agility: Spider-Girl’s agility, balance, and bodily coordination are all enhanced to levels that are far beyond the natural physical limits of the finest human athlete. Her agility is more advanced than Spider-Man’s.
- Superhuman Equilibrium: Spider-Girl possesses the ability to achieve a state of perfect equilibrium in any position imaginable. She seems able to adjust her position by instinct, which enables her to balance herself on virtually any object, no matter how small or narrow.
- Superhuman Reflexes: Spider-Girl’s reflexes are similarly enhanced and are possibly about 40 times greater than those of an ordinary human. In combination with her spider-sense, the speed of her reflexes allows her to dodge almost any attack even gun fire if far enough.
They also talk about her enhanced regeneration, spider-senses, and web-shooters.
We’ll be more concered with achieving her slim and toned physique and superhuman abilities.
Which means the goals for our Spider-Girl Inspired Workout are:
- May Parker’s Slim and Toned Physique
- May Parker’s Enhanced Strength and Speed
- May Parker’s Spidey Acrobatic Abilities
We’re going to be doing all of this with calisthenics, and thankfully it’ll be a one bird ALL stones type of deal with this training.
For the sake of our Spidey database we’ll be building this one out around an intermediate level.
We have some beginner workouts already and a couple advanced male Spidey workouts but this one will be headed more in the advanced direction but still scalable for everyone to use.
If it seems a bit daunting feel free to start with our Beginner Ninja Workout and then work your way to this one.
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Spider-Girl Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we have three days of super intense calisthenics and HIIT cardio and then one day devoted entirely to long distance cardio endurance work with a final day built around a Mayday Parker Circuit Test to test our skills at a high intensity level.
Spider-Girl Workout: Sample Schedule
Monday: Spidey Calisthenics and HIIT A
Tuesday: Mayday Parker Circuit Test
Wednesday: Spidey Calisthenics and HIIT B
Thursday: Spider Physiology Endurance Work
Friday: Spidey Calisthenics and HIIT C
Saturday: Active Rest Day or Bonus Parkour/MMA/Endurance Work
Sunday: Rest Day
Spider-Girl Workout: Spidey Calisthenics and HIIT A
Warm Up:
2×25 Mountain Climbers
2×25 Double Unders (or Jumping Jacks)
Workout:
Explosive Push Ups
3×30
Air Squats
3×25
Sit Ups
3×20
Lying Leg Raises with Hip Thrust
3×20
Tricep Extensions
3×15
Chin Ups
3×10
HIIT Finisher [Optional]:
Complete 15-30 Minutes
- Sprint for 60 Seconds
- Walk for 60 Seconds
- Rinse and Repeat
Spider-Girl Workout: Mayday Parker Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Mayday Parker Circuit Test: Complete For Time
Run 1 Mile
Complete 3 Rounds:
30 Air Squats
25 Pause Push Ups
20 Sit Ups
12 Dips
5 Wall Climbs
Spider-Girl Workout: Spidey Calisthenics and HIIT B
Warm Up:
2×25 Mountain Climbers
2×25 Double Unders (or Jumping Jacks)
Workout:
Decline Push Ups
3×30
Glute Bridges
3×25
V-Ups
3×20
Toes to Bar (or Knees to Elbow)
3×20
Dips
3×15
Wall Climbs (or Pull Ups)
3×10
HIIT Finisher [Optional]:
Complete 15-30 Minutes
- Run for 90 Seconds
- Walk for 30 Seconds
- Rinse and Repeat
Spider-Girl Workout: Spider Physiology Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Spider Girl Workout: Spidey Calisthenics and HIIT C
Warm Up:
2×25 Mountain Climbers
2×25 Double Unders (or Jumping Jacks)
Workout:
Wide to Close Push Ups
3×30
Bulgarian Split Squats
3×30 [total]
Alternating Toe Tap Crunches
3×20
Hanging Knee Raises with Twist
3×20
Plank to Push Ups
3×15
Wide Pull Ups (or Bodyweight Rows)
3×10
HIIT Finisher [Optional]:
Complete 15-30 Minutes
- Jog for 5 Minuts
- Walk for 2 Minutes
- Rinse and Repeat
Spider-Girl Workout: Optional Additional Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
Join The Ultimate Fitness X Fandom Membership.
You should do a Sanemi Shinazugawa Calisthenics Version!
I base everything on the requests (form is in the footer). Unfortunately he’s just not a super super popular character so you can put a request in and it will be added to the queue but it might be a bit.