Katniss Everdeen Workout: Train for The Hunger Games!

We have another amazing literary character joining our Literary Heroes Inspired Workouts, this time coming from The Hunger Games!

Katniss Everdeen was one of the most popular requests among all fictional characters that came in as I began bringing in more literary heroes.

And I’d have to agree with you guys.

This one is going to be built around calisthenics training so all the members of The SHJ Army that are looking for bodyweight training will be able to jump right in.

Katniss Everdeen Stats:

Real Name: Katniss Everdeen

Height: 5’5 (Books) 5’9 (Films)

Weight: N/A

Books/Movies: Hunger Games

Powers: No

Katniss Everdeen in the books would come in right around average height among females we’ve seen at SHJ – but Jennifer Lawrence (who portrays her) is actually considered to be a bit above average.

We have seen that average grow overtime now that we have over two thousand workouts on the site, but 5’8+ is still considered above the regular range.

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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Katniss Everdeen 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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Katniss Everdeen 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.

To learn more about Katniss I’ll be pulling right from her Wiki Fandom page that leads us off with this brief bio section:

Katniss Everdeen is the main protagonist and the narrator of The Hunger Games trilogy. After her younger sister, Primrose, was reaped to participate in the 74th Hunger Games, Katniss volunteered to take her place as the female tribute from District 12. This action set in motion the events of the entire series.

It doesn’t give us much information to pull into a workout routine, but still enough necessary information to be able to comfortably move into our next section.

If we jump way down in her Fandom page we eventually get to a section about her abilities.

They tell us a lot about her gifted intellect and even her singing ability, but neither will be useful for us to build out this routine.

Instead I’ll be sharing information about her marksmanship, and combat skills:

• Master Marksman: Katniss is a highly skilled archer and hunter, which she learned from her father. She could draw an arrow and strike several targets with a good amount of speed and flexibility due to her good reflexes. She uses her reflexes several times throughout the trilogy: When escaping the Cornucopia bloodbath in the 74th Hunger Games, evading fireballs when the Gamemakers create a forest inferno to draw the tributes together, when she ran from the wolf mutts, fighting Cato atop the Cornucopia, escaping the monkey mutts during the third Quarter Quell and then diverting her aim at the end of the book to assassinate President Coin. Later in District 13, she belatedly undergoes military training in order to participate in the fighting against the Capitol and gains enough proficiency with a gun to be selected for a sharpshooter unit, Squad 451. In pre-judging, she scored the highest mark out of all tributes which was an 11. In the second movie, she demonstrated exceptional lethality during her combat simulation, which all the other tributes watched in awe.
• Knife Proficiency: She has some experience with wielding and throwing a knife in order to finish off a wounded prey animal. During practice sessions, she found that she was also a reasonably good spear-thrower, indicating she has skill with most- if not all- projectile weapons.
• Skilled Combatant: Before the third quarter quell, Peeta trains Katniss hand-to-hand combat skills, making her an exceptional opponent. She is also trained further while living in District 13.

For this one we’re going to be mainly focusing on her training with Peeta, but we’ll be taking it all into account as we build it out.

The goals for our Katniss Everdeen Inspired Workout are:

• Katniss’ Training With Peeta
• Katniss’ Speed and Flexibility
• Katniss’ Military training (District 13)

For this we’ll be doing a mix of military style training with some basic calisthenics to get strong enough and agile enough for our own Hunger Games.

Thankfully we won’t have to put it to the test, but we do have plenty of Benchmark Workouts and Training Arc Challenges inside our Plus Ultra membership if you’d like to take those on.

You can also check out our Beginner Workouts, and I’d recommend starting with the Beginner Ninja Workout or even The Beginner Speedster Workout before jumping into this one.

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Katniss Everdeen Workout Routine

Training Volume:

3-5 days per week

Explanation:

For this one I wanted to have some fun with it and still tack on endurance work and a fun Circuit Test that’s specific to Katniss. So we have 3 days of calisthenics training with some speed finisher circuits, a Peeta Training Circuit Test you can complete weekly, biweekly or monthly; and finally a day devoted entirely to endurance training.

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Katniss Everdeen Workout: Sample Workout Schedule

Monday: Hunger Games Calisthenics, Core and Speed A

Tuesday: Peeta Training Circuit Test

Wednesday: Hunger Games Calisthenics, Core and Speed B

Thursday: Marksman Endurance Day

Friday: Hunger Games Calisthenics, Core and Speed C

Saturday: Active Rest (Or Optional Bonus Resources)

Sunday: Rest Day

Katniss Everdeen Workout: Hunger Games Calisthenics, Core and Speed A

Warm Up: Complete 2 Rounds

25 High Knees

25 Jumping Jacks

25 Mountain Climbers

Workout: 

Air Squats

3×25

Bicycle Crunches

3×20

Push Ups

3×15

Lying Leg Raises

3×15

Plank to Push Ups

3×10

Pull Ups

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format A:

• One Minute Sprint
• One Minute Walk
• Rinse and Repeat

Katniss Everdeen Workout: Peeta 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!)

Peeta Circuit Test: Complete 3 Rounds for Time

Run 800M

5 Burpees

20 Second Hollow Hold

10 Inch Worms

20 Second Superman Hold

15 Pause Push Ups

20 Second Plank Hold

20 Lunges [Total]

Katniss Everdeen Workout: Hunger Games Calisthenics, Core and Speed B

Warm Up: Complete 2 Rounds

25 High Knees

25 Jumping Jacks

25 Mountain Climbers

Workout: 

Glute Bridges

3×25

V-Ups

3×20

Decline Push Ups

3×15

Russian Twists

3×15

Dips

3×10

Chin Ups

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format B:

• 90 Second Sprint
• 30 Second Walk
• Rinse and Repeat

Katniss Everdeen Workout: Marksman Endurance Day

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

Katniss Everdeen Workout: Hunger Games Calisthenics, Core and Speed C

Warm Up: Complete 2 Rounds

25 High Knees

25 Jumping Jacks

25 Mountain Climbers

Workout: 

Bulgarian Split Squats

3×30 (total)

Sit Ups

3×20

Incline Push Ups

3×15

Hanging Knee Raises

3×15

Tricep Extensions

3×10

Wall Climbs

3×5-10

Speed HIIT Finisher:

Complete 10-30 Minutes of HIIT Sprints

Optional Format C:

• 2 Minute Jog
• 2 Minute Walk
• Rinse and Repeat

Katniss Everdeen 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

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