Last updated on July 23rd, 2020 at 09:07 pm
With our new Batwoman CW show (with Ruby Rose) around the corner it’s time to continue our DC spree.
We started off randomly hitting our favorite DC characters, but then we started going down the line of Young Justice characters.
Now, here we are at end of an era and the beginning of a new one; having seen Vandal Savage (one of my favorite character workouts in a long while) and Cheshire last week, and moving onto Gorilla Grodd and Batwoman this week.
Prior to that we most recently had Superboy, Wonder Girl, Kid Flash and Batgirl (not to be confused with BatWOMAN, who we’re talking about here) and the week’s before that we’ve seen Arsenal (Cheshire’s love interest), Arrowette, Aqualad and Miss Martian.
I also continue to remind you that we’ve already seen basically every Robin variation (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.
Oh, and let’s not forget the first ever comic-style-progression workout path with the release of The Robin to Nightwing within The Academy.
Weight: 145 lbs.
Real Name: Kate Kane
Batwoman is tall.
If we were talking about the woman celebs of SHJ she’d be in the tallest group. But, we’re talking about characters, so she’s still tall, but not THAT tall.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Batwoman 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.
Batwoman 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 Batwoman’s, powers and/or abilities.
I’m not even kidding when I say Batwoman has one of the longest lists of powers and abilities on her Wiki Fandom.
And, technically speaking, she doesn’t have any powers so they’re all her learned abilities.
Here’s what they have to say (in a shortened variation):
- Enhanced Senses
- Genius Level Intellect
- Martial Arts
- Modern Army Combatives
- Krav Maga
- Muay Thai
- Tae Kwon Do
- Wing Chun
- Peak Human Condition
- Peak Human Durability
- Peak Human Speed
- Peak Human Strength
And I’m completely serious when I say I had to cut more than half the list and descriptions.
Batwoman is the real deal.
She’s also the second character in a row that we have to make sure to mention “genius level intellect” after having seen Gorilla Grodd as well.
What we want to do here though is focus on here acrobatic skills and gymnastics while remembering her incredible ability for mixed martial arts and her peak human conditioning in speed, durability and strength.
It’s going to be quite the task, but I think a combination of some of the awesomeness on the site should do the trick.
Are you ready?
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The Batwoman Workout Routine
5+ days per week
I’m going to be building you 2 workouts that can be done every day to focus in on calisthenics and gymnastics. One is a quick circuit that can be done in a pinch (or on days you want to work on your endurance and mixed martial arts), and the other is a full-high-volume workout. I’ll also add in a sample training schedule for you guys, but feel free to work it around your own schedule and training style for this one.
Want To Upgrade This Workout?
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Batwoman Workout Sample Training Schedule:
Monday: Calisthenics and Parkour Training
Tuesday: 5k Run for Endurance, Gymnastics Circuit and Mixed Martial Arts
Wednesday: Calisthenics and HIIT Training
Thursday: 5k Run for Endurance, Gymnastics Circuit and Mixed Martial Arts
Friday: Calisthenics and Parkour Training
Saturday: 5k Run for Endurance, Gymnastics Circuit and Mixed Martial Arts (Or Off Day)
Sunday: Off Day
Batwoman Workout: Gymnastics Circuit
Do this 1-2 time through depending on difficulty. Don’t
50 Plank to Push Ups
25 Side Planks Up and Down (Each Side)
25 Explosive Push Ups (Explode off the floor and come in the air)
60 seconds of Mountain Climbers
60 seconds of Flutter Kicks
60 seconds of Boat Hold
Batwoman Workout: Everyday Calisthenics Workout
This can be done in sets of 10-50, throughout the day in little sets, in one shot, or however you’d like to complete it.
Main Calisthenics Work:
250 Push Ups
150 Air Squats
100 Pull Ups
Accessory and Core Additions:
250 Flutter Kicks
200 Sit Ups
150 Plank to Push Ups
100 Lunges (50 Each Leg)
Batwoman Workout: HIIT Training
For your high intensity interval training we’re going to keep it to the treadmill.
You still have a couple variations of how you’d like to perform it, though.
1 min on: Run 5.5-10mph
1 min off: Walk 2.5-3.5mph
30 seconds on: Sprint 7-10+mph
1:30 second off: Walk 2.5-3.5mph
Complete 20-45 minutes of this each time with a 5-10 minute warm up and cooldown period.
Batwoman Workout: Mixed Martial Arts and Parkour
Also consider adding in some mixed martial arts training to really step your SuperHuman training up a notch.
For some Thai Boxing fun check out Anna Diop’s routine.
**And the Daredevil workout also has some beginner Parkour as well.**
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