We’re on a roll with new characters joining our Marvel Inspired Workouts recently.
This week we’re bringing in Black Cat AKA Felicia Hardy.
I also told you guys that I have been focusing on Marven SNAP character being that you guys have been loving them (and because I play so much); but Black Cat was actually at the top of the list of requests – so this week is a nice double whammy.
This one is going to be headed into our Calisthenics Workouts, so if you’re ready to train with bodyweight training, then stay put, because you’re in the right place.
Black Cat Stats:
Real Name: Felicia Hardy
Height: 5’10
Weight: 120 lbs.
Comics: Marvel Comics
Powers: Yes
Black Cat is actually very tall. Not a behemoth among our Anime Workouts Database, of course – but definitely in the tallest category among female characters we have seen.
That said, her 120 pounds is actually definitely on the lighter side for that height 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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Black Cat 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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Black Cat 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 Black Cat we’ll be pulling right from her Wiki Fandom page starting with her bio section here:
Felicia Hardy, the Black Cat, is the daughter of the infamous cat burglar Walter Hardy, she inherited not only his skills but also a penchant for the daring world of theft. However, her life took a drastic turn during her college years when a traumatic assault by an ex-boyfriend spurred her to hone her combat skills and acrobatics. Deciding to embrace her father’s legacy, Felicia adopted her new persona. Her choice was fueled by a desire for justice and empowerment after the harrowing experience. What made her stand out wasn’t just her agility or combat prowess; it was her uncanny subconscious ability to manipulate probability fields, often leading to “bad luck” for her adversaries.
This doesn’t tell us that much about what we’ll be training around, but it does definitely get us started in the right direction.
From there I want to move into her powers and abilities, starting with her powers (being that we won’t necessarily be using it that much for our workout).
Here’s how they start us off:
Tychokinesis: The Black Cat’s original “bad luck” powers were imbued by scientists working for the Kingpin through a bargain made with him. After they were removed by Doctor Strange, Felicia sought help from a supervillain scientist Doc Tramma. She grafted cybernetic enhancements to Felicia’s body, namely a quantum probability pulsator, that causes “bad luck” to other people. This power allows her to subliminally affect probability fields, which would cause improbable, though not impossible, events of “bad luck” to occur to enemies within her line of sight. As the Black Cat grew ruthless, her “bad luck” powers became more effective. This power also affects magic (manipulation of local probability fields), giving Felicia some protection against magical spells.
As I said, his one won’t be something we work with in our training, but is definitely worth noting for Black Cat’s background.
From there we can move into more abilities that will be specific to what our workout is built around.
Here’s what they tell us about them:
Expert Thief: Felicia is a skilled (somewhat reformed) thief skilled in stealth, picking locks, escapology, evading alarms and cracking safes.
Olympic Level Athlete: She has reflexes, agility, and stamina of an Olympic level acrobat, and is capable of many exceptional feats. She is physically very strong and athletic and has great physical endurance.
Skilled Martial Artist: She has been trained in several martial arts; most notably Okinawa Goju-ryu Karate and Judo which she specializes in. Felicia is capable of taking on several armed assailants and incapacitating them without being injured herself. Her strength and, when pushed too far, ferocity in battle has proven to be overwhelming enough to defeat the mutant assassin known as Sabretooth.
This tells us pretty straight forward what we need to base our routine around.
The goals for our Black Cat Inspired Workout are going to be:
- Black Cat’s Lean and Toned Aesthetic
- Black Cat’s Olympic Level Athletic Ability
- Black Cat’s Martial Arts Mobility
This one will be on a more intermediate level, teetering into advanced, but you should be able to scale it down fairly easily if needed.
That said, I’ll do my best to make the scaling easy, and you can also start with one of our Beginner Workouts, with the Beginner Speedster Workout and the Beginner Ninja Workout being the best options.
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Black Cat Workout Routine
Training Volume:
5+ days per week
Explanation:
For this one we’re going to be training like an acrobat. We’ve actually seen a handful of other gymnasts and acrobats on the site, so I’ll be pulling from ACTUAL acrobatic/gymnast training regimes and building this one for you. Being that we aren’t training like an Olympic athlete or Cirque du Soleil acrobat I will be scaling it down a bit for you, but I’ll also share the full workout I’m crafting each portion from if you want to scale it back up for yourself.
Explanation Two:
For any programs I don’t scale down you can also utilize The Ultimate Calisthenics Workout and Guide right here on the site, completely free!
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Black Cat Workout: Sample Workout Schedule
Monday: Professional Gymnast Training [Simone Biles Styled]
Tuesday: Cirque Du Soleil Acrobat Training
Wednesday: Professional Gymnast Training [Jake Dalton Styled]
Thursday: Cirque Du Soleil Acrobat Training
Friday: Professional Gymnast Training [Shawn Johnson and Alicia Sacramone Styled]
Saturday: Mixed Martial Arts and/or Parkour
Sunday: Endurance and/or Rest if No Rest Day Taken
Black Cat Workout: Professional Gymnast Training [Simone Biles Styled]
This portion is being pulled from the research done and article programmed: Simone Biles Workout and Diet.
Morning Endurance Variations (choose one):
Run 3.1 Miles
Bike 15 Miles
Row 1.5 Miles
Afternoon Calisthenics and Holds:
Push Ups
4×25
Air Squats
4×20
Dips
4×15
Chin Ups
4×10
Lunges
4×10 each leg
Holds:
Hollow Hold
3×30 seconds
Plank Hold
3×60 seconds
Side Plank
3×30 seconds each side
L-Sit Hold
3×30 seconds
Black Cat Workout: Professional Gymnast Training [Jake Dalton Styled]
This portion is being pulled from the research done and article programmed: Jubilee Workout Routine.
Warm Up:
Stretch and Foam Roll
Workout:
Muscle Ups (Rings)
3×5
Handstand Push Ups
3×8
Kettlebell Swings
3×15
Shoulder Presses
3×6
Straight Body Pulls (Rings)
3×5
Hollow Hold
3×30 Seconds
Ab Workout:
Stability Ball Push Up with Pike
3xFailure
V-Ups
3xFailure
Hollow Rocks
3×30
Stability Ball Plank Holds
3xFailure
Black Cat Workout: Professional Gymnast Training [Shawn Johnson and Alicia Sacramone Styled]
This portion is being pulled from the research done and article programmed: Black Canary Workout Routine.
Base Calisthenics:
Shoulder Taps
4×20
Jump Squats
3×15
Lunge Walk w/ Bar Held in Front or Front Shelf (Front Squat Position)
3×20 Steps (10 Each Leg)
Pike Up on Stability Ball
3×10-15
Standing Side Jumps Over Box/Step/Block
3×10
Core Movements:
V-Ups
3×25
Hanging Leg Raises
3×25
Optional Additions:
Push Ups (or Knee Ups, or Handstand Push Ups)
3×20
Chin Ups (or Assisted or Pike Push Ups)
3×20
Dips (or Chair Dips or Assisted)
3×20
Black Cat Workout: Acrobat Training [Cirque Du Soleil Styled]
This portion is being pulled from the research done and article programmed: Cirque du Soleil Workout Routine.
Warm Up:
High Knees x 20
Butt Kicks x 20
Jumping Jacks x 20
Air Squats x 20
Twisting Heel Touch (Wide Leg/Arms Wide for Twist) x 10 each side
Giant Lunge w/ Opposite Arm Straight Up x 15 second hold
Giant Lunge w/ Both Arms Planted In Front x 15 second hold
Hamstring Stretch x 15 second
Workout:
One Arm KB Deadlift into Reverse Lunge
3×6
KB Goblet Squat
3×12
Foam Roll Plank (Foam Roller under Legs, Roll In and Out During Plank)
3×20
Conditioning and Stamina:
Each Session Starts at a 5 Minute Increment (5, 10, 15):
Session One:
Squat Press with Dumbbells x 15 reps
DB Deadlift into Bent Over Rows x 10 reps
Complete 3 Sets Total within 5 Minutes
Session Two:
Kettlebell Swings x 15
Burpees x 10
Complete 3 Sets Total within 5 Minutes
Session Three:
Accumulate 2 Minutes of an L-Sit Hold within your 5 Minutes
You can sub with a Hollow Hold (Reverse Superman Hold)
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