Trish Stratus Workout Routine and Diet Plan: Train like a WWE Superstar (2024)

Last updated on October 15th, 2021 at 02:10 pm

Time for some WWE!

Sure, we’ve seen a couple WWE studs, and even Florence Pugh who starred as one in Fighting With My Family; but now it’s time to dig in a little more and get some babes on the site.

Starting with Trish Stratus!

As you guys might know we recently released our Upgrade Your Workout Tool inside The Academy, so I’ve been prioritizing Academy member requests so they can utilize the new routines to test it out!

Which kind of worked out perfectly considering Trish Stratus is definitely a great place to start if attempting to bring WWE babes to the site.

Oh, and for those of you who are interested, we’ve also seen: The Rock, John Cena, and Bautista.

Trish Stratus Stats:

Height: 5’4

Weight: (approximate) 125 lbs.

Age: 43 years old

So technically speaking Stratus is in the average height range among women we’ve seen at SHJ.

But she JUST made it, being at the shorter end of that bucket.

Normally the average height we see for women is around 5’4-5’6with ladies such asJennifer Aniston,Margot Robbie,Olivia Munn,Alicia Vikander,Sophia Bush,Tatiana Maslany,Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies likeGwendoline Christie,Gal Gadot, and a few others – withPhoebe Tonkin,Gabrielle Union,Brie Larson,Nina Dobrev,Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ likeAriana Grande,Scarlett Johansson,Mila Kunis,Emilia Clarke,Lucy Hale,Julianne Houghand a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

Trish Stratus Diet and Nutrition

Right off the bat I’m going to let you know that we’ll be pulling information from both interviews with Trish and also her own personal website.

This will give us the best of both worlds and allow us to see what she has utilized in the past and shared via interviews and compare it to her own products that she’s obviously going to want to push.

She kept it short and sweet with BestHealthMag when asked about her favorite diet, stating:

Whole food diet, avoiding processed foods

But she also shares:

Go-to healthy snack:Kale chips and nuts.
Favourite food indulgence: Fish and chips.

Stratus also takes part in gut cleanses that last two days long. After which she tells you to:

• Eat balanced meals 3-4 times a day (protein + carbohydrate)
• Watch your portions
• Choose natural, whole foods (try to eliminate refined, processed & packaged foods)
• Drink lots of water

The cleanse she shares looks like such:

Meal 1:Fresh pressed apple juice + hemp protein powder
Meal 2:Avocado shake (make 2 servings, I have second serving next day) (1 avocado + 1 cup almond milk + 1 tbsp. honey + 1/2 tsp. vanilla (optional: I ran out once and realized I could do without, but it’s worth the taste)
Meal 3:Salad with hemp seeds or if I’m on the go: Larabar
Meal 4:Almond shake + apple (1 cup almond milk + 4 tbsp. hemp seeds + 1 tbsp. almond butter + 1 tbsp. honey)
Meal 5:Salad with hemp seeds (drizzle with olive oil and balsamic vinegar)
During these 2 days stick with light physical activity like yoga or walking and let your body focus on the work it needs to do, which is fill up on goods and flush out the bads.

Overall though, what we can tell from the original set of restrictions and what she shares for the process AFTER the cleanse, we can say that Stratus opts for a pretty sustainable diet.

She doesn’t do anything TOO strict.

We see a lot of celebs opt for a sustainable approach like this.

That’s why ourAcademyNutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

For example:Dwayne JohnsonandKevin Hartincorporate 80/20 dieting with big weekly cheat meals,Hugh Jackman,Benedict CumberbatchandTerry Crewsutilizeintermittent fasting(something I use daily as well),Mustafa ShakirandMadelaine Petscharevegans,Brandon RouthandFrank Grilloopt forpaleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out ourNutrition Pillarsfor more information and articles on all of the above and more.

Trish Stratus Workout Routine Research

Next on the list we have Stratus’ workout!

Again, I want to start by sharing some information to help us make better sense of what we’re working with in this section.

Stratus has her own workout style called Stratusphere Yoga; although it’s not what she ALWAYS utilized.

So we’ll be pulling from a couple different places, although Stratus is definitely a big yogi.

She describes herself in one interview saying:

Driven, passionate, quirky, adventurous, optimist, goofball, nerd, athletic, yogi, soon-to-be mama.

Clearly this was before her post pregnancy kick-ass weight loss!

When asked about her favorite workout she mentions her yoga, and tells us a little bit about it:

My Stratusphere Yoga workout. It’s strength training incorporated into a yoga flow. You get the best of both worlds.

But, Trish has also used a ton of other training styles, including ones to get her back in ring-ready-shape!

Here’s what Nichelle Laus tells us about her training for post pregnancy (which seems to be very similar to what Stratus would utilize during WWE training as well):

I had Trish start with a body-building split where each day focused on a different part of the body. Every week, Trish would come to our gymOTC Toronto, and I would take Trish through a day of her split, but we would also incorporate plyometric movements (higher intensity and more explosive).

She also continues to tell us that it’s not all about physique when it comes to wrestling, and although Stratus is also a fitness model, she was also trying to jump back into the ring.

So Laus states:

If you aren’t familiar with the WWE, wrestling is incredibly taxing on the body, and requires explosive strength and endurance. With this in mind, I programmed workouts for Trish that would keep her heart racing, train her fast-twitch muscle fibers (getting explosive), and build muscle.

Some of the exercises that we used were:

• a variety of jumps (tuck, long, box jumps…)
• explosive box squats
• sled sprints
• trap bar deadlifts

Get ready to see those movements in the workout…

Trish Stratus Workout Routine

Training Volume:

5+ days per week

Explanation:

Trish Stratus is a big yogi and she also has her own for of yoga she likes to utilize, but for this one we’re going to buff up and hit the weights like she did to get her physique and performance. I’m going to be programming you a 5 day split revolving around all different body parts but also allowing us to include some of those explosive add-ons and some yoga as well!

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.

Trish Stratus Workout: Sample Weekly Workout Schedule

Monday: Chest, Explosiveness & Endurance, and Yoga

Tuesday: Back, Explosiveness & Endurance, and Yoga

Wednesday: Shoulders, Explosiveness & Endurance, and Yoga

Thursday: Legs, Explosiveness & Endurance, and Yoga

Friday: Arms, Explosiveness & Endurance, and Yoga

Saturday: Yoga or Off Day

Sunday: Yoga or Off Day

Trish Stratus Workout: Chest, Explosiveness & Endurance, and Yoga

Warm Up:

5-10 Minute Warm Up Walk

Workout:

Incline Dumbbell Press

4×10

Chest Flyes (Machine, Cable or Dumbbells)

4×10

Dumbbell Pullover

4×10

Dips

4×10

Explosiveness and Endurance

4 Rounds for Time:

20 Push Ups

15 Standing Incline DB Flyes

10 Jump Squats

5 Burpees

Yoga:

Utilize any of these options:

• Academy Yoga Videos and Tutorials
• Local Classes
• Other YouTube Videos
• Tutorial for Statusphere Yoga

Trish Stratus Workout: Back, Explosiveness & Endurance, and Yoga

Warm Up:

5-10 Minute Warm Up Walk

Workout:

Hex Bar Deadlifts

4×10

Bent Over Rows (DB or Barbell)

4×10

Pulldown Hammer Strength

4×10

Reverse Machine Flyes

4×10

Explosiveness and Endurance

4 Rounds for Time:

20 Kettlebell Deadlifts

15 Box Jumps

10 Chin Ups

50 meter Farmer’s Carry

Yoga:

Utilize any of these options:

• Academy Yoga Videos and Tutorials
• Local Classes
• Other YouTube Videos
• Tutorial for Statusphere Yoga

Trish Stratus Workout: Shoulders, Explosiveness & Endurance, and Yoga

Warm Up:

5-10 Minute Warm Up Walk

Workout:

Standing Overhead Press w/ Barbell

4×10

Seated Light Arnold Press

4×10

Seated Alternating Front Shoulder Raises w/ DB

4×10

Upright Rows w/ EZ Bar or Barbell

4×10

Explosiveness and Endurance

4 Rounds for Time:

20 Kettlebell Swings

15 DB Thrusters

10 Cleans w/ DB or Bar

Battle Ropes Blowout (Til Failure)

Yoga:

Utilize any of these options:

• Academy Yoga Videos and Tutorials
• Local Classes
• Other YouTube Videos
• Tutorial for Statusphere Yoga

Trish Stratus Workout: Legs, Explosiveness & Endurance, and Yoga

Warm Up:

5-10 Minute Warm Up Walk

Workout:

Back Squat

4×10

Leg Press

4×10

Hamstring Kickbacks

4×10

Heavy Glute Bridges

4×10

Explosiveness and Endurance

4 Rounds for Time:

20 KB Goblet Squats

15 Broad Jumps

10 Weighted Lunges (10 each leg)

50 meter Sled Pull

Yoga:

Utilize any of these options:

• Academy Yoga Videos and Tutorials
• Local Classes
• Other YouTube Videos
• Tutorial for Statusphere Yoga

Trish Stratus Workout: Arms, Explosiveness & Endurance, and Yoga

Warm Up:

5-10 Minute Warm Up Walk

Workout:

Preacher Curls

4×10

Tricep Cable Pushdowns (Heavy)

4×10

Cable Curls

4×10

Overhead Tricep Extension w/ Cable

4×10

Explosiveness and Endurance

4 Rounds for Time:

20 Step Up DB Curls

15 Weighted Box Jumps

10 Assisted Chin Ups

50 meter Sled Sprint

Yoga:

Utilize any of these options:

• Academy Yoga Videos and Tutorials
• Local Classes
• Other YouTube Videos
• Tutorial for Statusphere Yoga