Stargirl Workout


Stargirl Workout

The workout we have come up with today to post is the Stargirl Workout! This one is inspired by the physique that Stargirl 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.

Stargirl Stats:

Height: 5’5
Weight: 137 lbs
(Information retrieved from Wikipedia.)


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.

Stargirl Workout:

Training Volume:

5 days per week


For this one I’m going to be building you a routine that is compromised around 3 days of calisthenics circuits to build strength and speed, while also adding in high intensity interval sprints to work on endurance and even more speed.  On top of that I’ll be giving you mixed martial arts and parkour resources to use the other 2 days a week, but I’ll also provide a jump rope circuit to complete any time you cannot hit the MMA or Parkour.

Stargirl Workout: Sample Workout Schedule

Monday: HIIT and Calisthenics Circuit A

Tuesday: MMA, Parkour or Jump Rope Circuit

Wednesday: HIIT and Calisthenics Circuit B

Thursday: MMA, Parkour or Jump Rope Circuit

Friday: HIIT and Calisthenics Circuit C

Saturday: Active Rest Day (Get Active or Track Steps to 10K+)

Sunday: Rest Day

Stargirl Workout: HIIT and Calisthenics A

High Intensity Interval Sprints: Row

Complete 20-30 Minutes of HIIT Rowing


  • 1 Minute ON: Row at 80-90% Intensity
  • 1 Minute OFF: Row at 50-60% Intensity

Calisthenics Circuit A:

Complete 3 Rounds

50 Mountain Climbers

40 Lying Leg Raises

30 Glute Bridges

20 Thrusters with Resistance Bands or Light Weight

10 Burpees

Stargirl Workout: HIIT and Calisthenics B

High Intensity Interval Sprints: Bike

Complete 20-30 Minutes of HIIT Bike


  • 90 Seconds ON: Bike at Level 7-10 with RPMs above 100
  • 30 Seconds OFF: Bike at Level 3-5 with RPMs steady 30+

Calisthenics Circuit A:

Complete 2 Rounds

15 Pike Push Ups

20 Jump Squats

25 Sit Ups

30 Jumping Jacks

25 Chair Dips

20 Second Hollow Hold

15 Supermans

Stargirl Workout: HIIT and Calisthenics C

High Intensity Interval Sprints: Bike

Complete 20-30 Minutes of HIIT Bike


  • 30 Seconds ON: Sprint at Near 100% for 30 Seconds
  • 90 Seconds OFF: Cooldown for 90 Seconds

Calisthenics Circuit A:

Complete 5 Rounds

5 Push Ups

5 Air Squats

5 Pike Push Ups

5 Lunges each leg

5 Hanging Leg Raises

Stargirl Workout: Jump Rope HIIT Workout

Complete 5 Rounds

  • 30 Jump Ropes
  • 20 Air Squats
  • 30 Jump Ropes
  • 20 Plank Shoulder Taps
  • 30 Jump Ropes
  • 20 Plank to Push Ups
  • 30 Jump Ropes
  • 20 Sit Ups

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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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