The Last of Us Workout


The Last of Us Workout

The workout we have come up with today to post is the The Last of Us Workout! This one is inspired by the physique that The Last of Us has in the The Last Of Us and The Last Of Us 2 Video Game. 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.

The Last of Us Stats:

Height: (Joel: 5’10-5’11), (Ellie: 5’3)
Weight: (Joel: Late 40’s – Mid 50’s), (Ellie: 13-19)
(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.

The Last of Us Workout:

Training Volume:

5-7 days per week


Joel and Ellie don’t get a break.  They’re in constant threat.  For that reason I wrote “5-7 days per week” keeping in mind that our step counts (which will be part of our programming) will also be included in that count, and likely make up that extra 2 days of training.  That being said, we will also be training 2-3 days of calisthenics and parkour, and another 2-3 days of endurance, interval training and endurance work.  The choice of which you want to do 2 days and which you want to do 3 days is completely up to you.

The Last Of Us Workout: Sample Workout Schedule

Monday: Calisthenics and Parkour Training with 5-10K Steps

Tuesday: Endurance Work: Running

Wednesday: Calisthenics and HIIT Training

Thursday: Endurance Work: Weighted Walk/Hike

Friday: Calisthenics and Sprints

Saturday: Rest Day and 10K Steps

Sunday: Rest Day and 10K Steps

The Last Of Us Workout: Calisthenics and Parkour Training with 5-10K Steps

Warm Up:

Walk/Jog 400m

Calisthenics Workout:

Push Ups


Air Squats


Chair Dips


Sit Ups


Pull Ups/Pike Push Ups


Parkour Resources:

Daily Steps Explanation:

Every day should involve getting in 5-10K steps, unless you are specific training with a cardio and endurance based training day that will be burning a ton of calories!

The Last Of Us Workout: Endurance Work (Running)

On your running endurance work days you’re going to want to start working your way up to long distance runs.

For that reason I would personally shoot for something like this:

Beginner: 1-3 miles

Intermediate: 3-5 miles

Advanced: 5+ miles

The Last Of Us Workout: Calisthenics and HIIT

Warm Up:

Walk/Jog 400m

Calisthenics Workout:

Forearm Planks

3×60 seconds

Mountain Climbers


Jumping Lunges


Plank to Push Ups


Lying Leg Raises with Hip Thrust


Chin Ups


Jump Rope HIIT:

Complete 3 Rounds

  • 30 Jump Ropes
  • 25 Air Squats
  • 30 Jump Ropes
  • 25 Plank Shoulder Taps
  • 30 Jump Ropes
  • 25 Push Ups
  • 30 Jump Ropes
  • 25 Sit Ups
The Last Of Us Workout: Endurance Work (Weighted Walk/Hike)

Time for some weight!

You’ll see that Joel and Ellie are constantly trekking around their backpacks, so it’s time to replicate that feeling with our own weighted walk.

Throw on 20-50 lbs of weight (body armor, bodyweight vest, weighted backpack, etc), and go for a walk/hike!

Here’s how I would structure mine:

Beginner: 3-5 miles

Intermediate: 5-7 miles

Advanced: 7-10+ miles

And, if not obvious, take it slow, do as much as YOU personally can, but don’t go overboard.

The Last Of Us Workout: Calisthenics and Sprints

Warm Up:

Walk/Jog 400m

Calisthenics Workout:

Wide to Close Push Ups


Glute Bridges


Box Jumps


Calisthenic Skull Crushers


Pike Push Ups





Complete 20-30 Minutes of Interval Sprints


  • 90 Seconds OFF: Walk 2-3 MPH
  • 30 Seconds ON: Sprint 7-10+ MPH
Bonus: Archery Movements and Strength Building

On top of becoming stronger with calisthenics and parkour necessary training, there are also some movements we can utilize to strengthen specific muscles utilized for archery.

Of course, if you can also get out there and become a pro with a bow and arrow, that’s even better.

But, if you’re one day planning on it, it’s a good idea to incorporate these workouts, as shared with us by Archery360:

  • Single Arm Dumbbell Rows
  • Romanian Deadlift
  • Dumbbell Side Raise
  • Rowing Machine
  • Forearm Planks

As you can tell I’ve included planks, or variations of them, within our calisthenic circuits on purpose to give you a bit of a head start on the matter.

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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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