The Tracer Workout

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Tracer’s an extremely agile character, and we definitely want to reflect that in her workouts.  We want to build a body that’s explosive, evasive, and extremely high energy.  As such, we’re going to be working some plyometric stuff into the higher levels, and doing a lot of bodyweight exercises with high repetitions to help reinforce good body management technique.  This is a pseudo-gymnast style workout, with some extra stuff thrown in there.  It’s not built for size, so we’re not really going heavy in the weights, instead you’re going to end up with a very sleek, toned body, build for speed and agility.

As with all workouts, make sure you Warm Up before exercising, and Cool Down afterwards.  For dietary concerns, make sure you check out Macros and You! and The Fighter Diet.

Note: This workout, like most, is split into four tiers in order to easily plug into the RPG Fitness workout system.

Equipment Required:
Pull Up Bar
Chair

Workout Style: Circuit – Perform one set of each exercise without resting in between, then rest for 90 seconds.  Repeat until all prescribed sets are complete.

Strength

Tier 1 (Beginner):

3×3-5 Chair-Assisted Pull Ups
3×3-5 Kneeling Push Ups
3×3-5 Bodyweight Squats
3×3-5 Bodyweight Lunges (each side)
3×3-5 Calf Raises
3 Planks (hold for 5-10 seconds)
3 Supermans (hold for 5-10 seconds)

Tier 2 (Intermediate):

3×3-5 Pull Ups
3×5-10 Push Ups
3×5-10 Bodyweight Squats
3×3-5 Bodyweight Lunges
3×5-10 One-Legged Calf Raises
5×3-5 Hanging Bent-Knee Leg Raise
3 Planks (hold for 10-20 seconds)
3 Supermans (hold for 10-20 seconds)

Tier 3 (Advanced):

5×5-10 Pull Ups
5×5-10 Push Ups
5×3-5 Pistol Squats
5×5-10 Jumping Lunges
5×15-25 Calf Bounces
5×5-10 Bent-Knee Leg Raise
5 Planks (hold for 20-30 seconds)
5 Supermans (hold for 20-30 seconds)

Tier 4 (Tracer):

5×10-20 Pull Ups
5×10-20 Push Ups
5×5-10 Pistol Squats
5×5-10 Jumping Lunges
5×5-10 Tuck Jumps
5×15-25 One-legged Calf Bounces
5×5-10 Toes-To-Bar
5 Planks (hold for 30-60 seconds)
5 Supermans (hold for 30-60 seconds)

Strength Notes: This is pretty standard stuff for the most part, but if you’re not sure about how to do supermans check this out.  We’re going to build a super-strong core to help hold your body together when skipping through time, and help keep you under control when you’re dodging enemy fire with acrobatic maneuvers!

Cardio

Tier 1 (Beginner):

30 minute walk/jog

Tier 2 (Intermediate):

30 minute jog (light pace, just keep moving)

Tier 3 (Advanced):

30 minute jog
2 minute Tabata Interval Sprints (sprint for 20 seconds, rest for 10, repeat 4 times)

Tier 4: (Tracer):

30 minute jog
4 minute Tabata Interval Sprints (sprint for 20 seconds, rest for 10, repeat 8 times)

Cardio Notes:

We want to build our cardio up so we can last through the entire battle.  We also want to be fast enough to get to the enemy back line and do our job as a ranged assassin.  Feel free to incorporate the Tabata interval sprints earlier than Tier 3 if you feel up for it!

Schedule:

Day 1: Strength
Day 2: Cardio
Day 3: Rest
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest

Schedule Notes:
As usual, if you feel like you need an extra rest day, take it.  I’d recommend on Day 6.  This is especially important when you’re just starting out.

That’s it for the Tracer Workout!  I’ll see you tomorrow over on the YouTube channel with our weekly Q&A Tuesday!  Our next Tracer post is on Thursday, with Time Traveling for Dummies!

Live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace