Last updated on February 20th, 2020 at 02:15 pm
I guess we just don’t have enough of the bat squad on SHJ yet.
So here’s some more.
Last week we had Arsenal and Arrowette, and the week before Aqualad and Miss Martian, two leaders of the Young Justice squad. I also reminded you that we’ve already seen basically every Robin variation (also including Nightwing and Red Hood), and we’ve seen a good handful of the lead heroes as well: Superman, Batman, Aquaman, Flash and Green Arrow.
But instead of looking at two very similar characters like last week, I feel like I got my point across enough (both men and women can utilize ANY workout on the site, regardless of gender), and we’ll be mixing it up a bit.
Yes, that means: guys, if you want to train like Batgirl because it seems like an awesome routine…do it!
Weight: 121 lbs.
Real Name: Barbara Gordon
Batgirl falls right in the average height among women and even pretty much women characters we’ve seen at SHJ.
Not too tall, but also not short.
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.
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.
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!
Learn which program is best for you and your goals.
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Batgirl Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy 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!
And then we built The SHJ Legacy Program to help you achieve it!
Take The Free Workout Placement Quiz and find the best free workout for you.
Batgirl 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.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Batgirl’s, powers and/or abilities.
Her Wiki Fandom for Young Justice states the following as her abilities:
Though she has no powers, Batgirl has acquired several skills.
- Martial arts
No I will not be giving you a bat suit.
So for this one we’ll have to focus in on gymnastics, martial arts, and even parkour.
And what I like to do for most of our characters is give a brief background from the specific Wiki I am working from.
So here’s some of Barbara Gordon’s from Young Justice:
Like all of Batman’s protégés, Barbara takes her duties very seriously and like Batman, Nightwing and Robin, is a natural at leadership, often taking control when the situation calls for it.
But, let’s not stop there. There’s some more background information that makes things a bit more clear for us:
In the comics, Barbara was the second character to carry the title of Batgirl, following the Silver Age Bat-Girl Betty Kane. Eventually Barbara became Oracle, a powerful computer hacker and information broker, after the Joker shot her and paralyzed her waist-down in Alan Moore’s graphic novel The Killing Joke. As Oracle, Barbara lead the Birds of Prey, and she developed a romantic relationship with Nightwing which led to a short-lived engagement. Following the 2011 reboot of the DCU, the New 52 version of Barbara has regained the use of her legs three years after being crippled by the Joker and has retaken the Batgirl identity.
Now I think we can get started.
Are you ready?
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The Batgirl Workout Routine
3-6 days per week
For this one the training is going to be on you. I recommend training 5+ days a week and switching up the style each a bit each time with the resources I give you below, but it’s not required. I’m going to give you a bodyweight workout to get Batgirl acrobatics, which can mostly be done at home (or a local park), our Parkour routine, mixed martial arts routines, and some endurance work. This seems like the perfect workout to take it a little slower than our other character workouts that are usually amplified, and actually turn SuperHuman while having a lighter approach.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Batgirl Workout: Calisthenics and Acrobatics
Stretch and Foam Roll
10 Round Circuit – Rest 2-5 minutes between each round
5 Pull Ups
5 Jumping Lunges [each leg]
10 Sit Ups
10 Air Squats
10 Push Ups
Bonus Core and More:
3 Round Circuit – Rest only if needed between rounds
25 Leg Raise Variation (Hanging or Lying/Straight Leg or Bent)
20 Sit Ups or Cable Crunches
15 Plank to Push Ups
10 Russian Twists
60 Second Forearm Plank
Batgirl Workout Routine: Mixed Martial Arts
Coach Derek in our Academy has a Fighter’s Path and a Fight Bootcamp Path, but he also has multiple programs for us for free on the site.
Take advantage of these if you’d like to step up your MMA game:
For some Thai Boxing fun check out Anna Diop’s routine.
Batgirl Workout Routine: Parkour and Endurance
Something most of the Bat-Squad has in common aside from acrobatics is implementing them in a parkour/freerunning style with their gadgets.
For that reason, Academy member Felix helped my put together a Nightrunner Parkour Workout you can utilize.
Nightrunner is considered “The Batman of France”.
You can skip his bodyweight section being that we have our own for Batgirl here, and then use Felix’s tips and tricks to get going on parkour and freerunning.
As far as endurance I would recommend implementing 2-3 mile jogs 2-3 times a week if possible. This will not only help lose and unwanted fat from your physique, but it will also make getting out there and utilizing your parkour/freerunning and mixed martial arts a lot easier.
Join The Superhero Academy and start unleashing your inner SuperHuman.