Last updated on January 23rd, 2022 at 06:51 pm
Who better than Wonder Woman for our first ever woman superhero workout?
No, really, if you think you have one you can tell me in the comments.
Of course we already have tons of women superheroes in the form of our celebrities, but now this is our first routine for the ladies strictly based around a superhero.
Like, come on, I know you’ve all used routines from Gal Gadot, Scarlett Johansson, Katie Cassidy, Emilia Clarke and so many more – right!?
Well, if not, be prepared to get your butt whooped by a superhero routine instead!
Wonder Woman Stats:
Height: 6’0
Weight: 130 lbs
Real Name: Diana of Themyscira
Powers: Yes
Wonder Woman is actually pretty tall.
We’ve seen a bunch of male heroes and had Superman at 6’3, and both Cap and Batman at 6’2, with Moon Knight right there with them, and Aquaman at 6’1. Of course, Thor and Hulk range taller 6’6+, but Wonder Woman is even taller than Spider-Man and right there with the other guys!
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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Wonder Woman Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The 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 Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.
That being said, I also recommend tracking and paying attention to protein intake.
BUT, 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 (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!
Oh, and if you’re down with calorie counting instead, that’s always an option as well. It’s just important to be aware of specific rules and precision while counting.
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Wonder Woman Workout Routine Research
You guys know this part by now, right?
The fun part, is what I like to refer to it as.
This is where we go over the superheroes powers and abilities and break down what we’re using to create the routine!
So let’s cut right to it.
Here’s what Wonder Woman’s Wiki tells us about her powers:
- Superhuman strength,
- speed,
- durability,
- reflexes,
- longevity
- Accelerated healing factor.
- Flight.
- Utilizes Lasso of Truth, indestructible bracelets, projectile tiara, sword, and shield.
She can basically do it all!
She’s POWERFUL, for sure.
And, thanks to Richie from our Academy, we have a routine to whip our butts into this kind of shape!
Ready?
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The Wonder Woman Workout Routine
Training Volume:
4 days per week
Explanation:
We’re talking about Wonder Woman here! This routine is pretty brutal. BUT, it’s effective and will leave you sore and wanting more. There are 4 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves.
What you need to know:
A Superset means you’re performing those movements back to back. If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.
HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
When lifting your initial lifts/compounds (especially), you should be using pyramid training.
Want To Upgrade This Workout?
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Day 1: Push and Pull
-Jog: 1 mile
-Pull up: 3X10-circuit 1
-Push up: 3X10-circuit 1
-Lunges: 3X10-circuit 1
-Deadlift: 3X10-super set 1
-Kettle Bell Swings: 3X10-super set 1
-Heavy Bag: 3X1 min-super set 2
-Floor Wipers: 3X10-super set 2
-Incline Sprints: 3X1 min-super set 3
-Jump Rope: 3X1 min-super set 3
Day 2: Battle Ropes
-Battle Ropes: 3X2 min
-Chin Up: 3X10-circuit 1
-Burpee: 3X10-circuit 1
-Step up: 3X10-circuit 1
-Front Squat: 3X10-super set 1
-Clean and Press: 3X10-super set 1
-Shadow Box: 3X1 min-super set 2
-V up: 3X10-super set 2
-Stairs: 3X1 min-super set 3
-Jump Rope: 3X1 min-super set 3
Day 3: Pull and Push
-Jog: 1 mile
-Pull up: 3X10-circuit 1
-Push up: 3X10-circuit 1
-Lunges: 3X10-circuit 1
-Dumb Bell Presses: 3X10-super set 1
-Kettle Bell Swings: 3X10-super set 1
-Heavy Bag: 3X1 min-super set 2
-Floor Wipers: 3X10-super set 2
-Incline Sprints: 3X1 min-super set 3
-Jump Rope: 3X1 min-super set 3
Day 4: Battle Ropes
-Battle Ropes: 3X2 min
-Chin Up: 3X10-circuit 1
-Burpee: 3X10-circuit 1
-Step up: 3X10-circuit 1
-Back Squat: 3X10-super set 1
-Dumb Bell Snatches: 3X10-super set 1
-Shadow Box: 3X1 min-super set 2
-V up: 3X10-super set 2
-Stairs: 3X1 min-super set 3
-Jump Rope: 3X1 min-super set 3
Bonus 1-2 Days: Activity, Parkour and MMA
All heroes should know how to defend themselves.
Just ask MMA Coach Derek in The Academy.
Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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(Unofficial Workouts Inspired by Characters)
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