Silk Spectre Workout

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Silk Spectre Workout

The workout we have come up with today to post is the Silk Spectre Workout! This one is inspired by the physique that Silk Spectre has in the  DC Comics. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Silk Spectre Stats:

Height: Sally: 5’7 / Laurie 5’11

Weight: Sally: 135 / Laurie 160 lbs.

(Information retrieved from Wikipedia.)

Real Name: Sally Jupiter and daughter Laurie Jupiter

Powers: No

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Silk Spectre Workout:

Silk Spectre Workout Routine: Workout Schedule

Monday: Arms and Abs

Tuesday: 30-60 Minute Brisk Walk OR Parkour Training

Wednesday: Lower Body

Thursday: 30-60 Minute Brisk Walk OR Parkour Training

Friday: Full Body

Saturday: 30-60 Minute Brisk Walk, Parkour Training or Off Day

Sunday: Rest Day

Silk Spectre Workout: Arms and Abs Circuits

Warm Up:

15 Minute Walk

3 Round Circuit:

10 Mountain Climbers

15 Lying Leg Raises

15 Pause Push Ups

30 Crunches

3 Round Circuit Two:

15 Weighted Squat Clean and Press

15 Plank to Push Ups

15 Dips

1 Minute Forearm Plank

Silk Spectre Workout: Walk or Parkour

Go for a 30-60 minute brisk walk outside or on the treadmill

Warm up:

Dynamic stretching

10 minutes of cardio (chose between Option A and B)

Option A: Jogging or running

Option B: Quadrupedal movement such as bear crawl, crab walk, spider-man walk, backward and forward (try to mix them a bit this will help for your mobility)

5-10 Parkour Rolls (both sides)

How you should roll: (example on right shoulder) get down on your left knee, put your left hand on the ground in front of your left knee, beside your right heel, then put your right hand on the left one. DO NOT CROSS YOUR FINGERS. Put your head down and roll on your shoulder, you should roll diagonally from your shoulder to the other side of your waist.

Note: Start by doing them on soft surfaces like grass, when you feel more confident while doing it try to practice them from walking, jogging and running. Then start to practice dive rolls.

5-10 back rolls

Vaults:

Flow out/safety vault: as you come towards the obstacle, place your outside arm on the obstacle, then put your outside leg on the obstacle, pass your inside leg under your outside leg, release your outside arm as you push with your outside foot to pass the obstacle.

Speed vault: very similar to the flow out vault except that your outside foot does not touch the obstacle, instead just kick in the air with it.

Lazy vault: this one is more useful to get over a rail. Come towards the obstacle from a diagonal or parallel direction, put your inside hand on the obstacle, swing your inside leg then your outside leg in the same motion, before placing your outside hand on the obstacle.

Note: the flow out vault as well as the lazy vault are two movements that you can practice without momentum.

Kong vault: press with both of your hands on the obstacle, at the same time, tuck your legs on your chest to pass over the obstacle, don’t forget to raise your hips.

Note: this one is the most known and most used vault in Parkour, however it is a very scary and tricky vault, so here’s a few steps you can do to break it down.

Step 1: practice it on the floor, crouch and dive into a kong vault, this will get used to the movement, you could also practice with your quadrupedal movements as a warm up.

Step 2: plant plyos/monkey plant; put both hands on an obstacle and use your legs to get on it

Step 3: following the plant plyo keep your hand on the obstacle and go down into a squat position.

Bar/Rail moves:

Under bar: as you come towards a bar or rail, jump feet first and place your hands on the bar, swing under the bar and extend your body while arching your back.

Tips: one exercise that you can do to practice it and test yourself is to find a park with bars, like a calisthenic park, put and elastic band between two poles parallel to the pull up bar, grab the bar and jump trying to pass your whole body between the elastic band and the bar, raise the elastic band as you get better.

Wall moves:

Wall run: run towards a wall, when you’re at the right distance (not to close, not to far) make a small jump at the same time plant the ball of your feet on the wall, a bit higher than hips level, push upward with your leg that is on the wall then try to reach with your arms the top of the wall.

Tik Tak: Similar to the wall run, run towards the wall then jump putting your other leg (feet facing upward) then push with the leg that is on the wall, then push away from the wall transferring your momentum wherever direction you need to go.

Arm jump: this one is like a long jump but you use it to grab the edge of a wall, or a bar as you jump.

Note: when performing this jump your legs should land slightly before you grab the bar. as you might hurt your knees on the wall. just don’t over do it so you don’t drop kick the wall.

Tips: this works for precision jump as well as arm jump, when you’re not sure if you can execute the jump as the jump might be high for example, go down and practice it from the same distance, if you can cover the distance, that means you can do it, if you can’t maybe you should wait. of course there’s always the height difference between the two objects that is important.

Balance: to practice your balance, you can practice it pretty much anytime anywhere, for example you can stand on one leg as you wait for the bus then to the other leg, you can also walk on the road lines (just not in the middle of the road please) there’s literally a lot of things you can do to practice your balance.

Now that you know a few movements for parkour try to find  places where you can try them (bench, picnic tables, etc). This really depends on your surroundings, as you get better you will also be able to see more things you can do: this is called The Parkour Vision. For example where others might see a wall, you might see a wall run, etc..

Silk Spectre Workout: Lower Body

Warm Up:

15 Minute Walk

3 Round Circuit:

15 Sumo Jump Squats

15 Weighted Squats Standing on 2 Benches Legs Wide

15 Burpees

30 Weighted Step Ups

3 Round Circuit Two:

30 Jumping Lunges

15 KB Goblet Crab Walks

24 Weighted Lunges w/ DB

1 Minute Jump Rope

Silk Spectre Workout: Walk or Parkour

Go for a 30-60 minute brisk walk outside or on the treadmill

OR

Utilize the Parkour workout shared above.

Silk Spectre Workout: Full Body

Warm Up:

15 Minute Walk

3 Round Circuit:

15 Medicine Ball or KB Squat and Press

30 Step Ups

50 Ab Bikes

30 Jumping Lunges (Can be Weighted)

15 Glute Bridges

3 Round Circuit Two:

10 Burpees

15 Sit Ups

20 Box Jumps

15 Push Ups

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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