Tracer Workout

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Tracer Workout

The workout we have come up with today to post is the Tracer Workout! This one is inspired by the physique that Tracer has in the Overwatch (Blizzard) 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.

Tracer Stats:

Height: 5’4

Weight: NA

(Information retrieved from Wikipedia.)

Real Name: Lena Oxton 

Video Game: Overwatch (Blizzard)

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.

Tracer Workout:

Tracer (Overwatch) Cosplay Workout: Sample Workout Schedule

Monday: Speed and “Blink” Training (Fat Loss Cardio)

Tuesday: Full Body Workout w/ Upper Body Focus

Wednesday: Endurance Training for Blinks and Recalls (Long Distance Steady Cardio)

Thursday: Full Body Workout w/ Lower Body Focus

Friday: Speed and “Blink” Training (Fat Loss Cardio)

Saturday: Rest Day

Sunday: Rest Day

Tracer Workout: Speed and “Blink” Training (Fat Loss Cardio)

High Intensity Interval Sprints: 20 Minutes On and Off Training

  • 30 Seconds ON
    • Sprint for 30 Seconds Straight (HIGH Intensity)
  • 90 Seconds OFF
    • Cooldown by walking at a moderate speed, but slow enough to regain your stamina for the next sprint.

Low Intensity Walk: 20 Minutes

Walk on an incline for 20 minutes.

I prefer to have the incline around 6-8 range, but anywhere from 5-10 is fine.

High Intensity Interval Bike: 20 Minutes On and Off

  • 1 Minute ON
    • Keep RPMs above 100 with your level at 5-10
  • 1 Minute OFF
    • Keep RPMs steady around 50-70 with your level at 3-5
Tracer Workout: Endurance Training for Blinks and Recalls (Long Distance Steady Cardio)

Complete a total of 60 minutes of cardio by utilizing a variation of any of the below cardio options for 15-30 minutes each:

  • High Incline Walk
  • Jog on Treadmill
  • Row
  • Steady Paced High Level Bike Ride
  • StairMaster
  • Elliptical (Moderately High Level)

Shoot to burn over 500 calories.

Tracer Workout: Full Body Workout w/ Upper Body Focus

Warm Up:

10 Minute Incline Walk

Workout:

Incline Bench Press (Machine, Dumbbell or Barbell)

3×12

Kettlebell Swings

3×12

Assisted Dips

3×12

Cable Kickbacks

3×12 each arm

Cable Rows

3×12

Romanian Deadlift with Dumbbells

3×12

Tracer Workout: Full Body Workout w/ Lower Body Focus

Warm Up:

10 Minute Incline Walk

Workout:

Goblet Squats

3×12

Weighted Lunges w/ Dumbbell

3×12 each leg

Thrusters w/ Dumbbell or Barbell

3×12

Clean and Press

3×12

Push Ups

3×20

Assisted Pull Ups

3×10

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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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