Workouts
The 2B Workout
Jul
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2B is a powerful, agile, and highly mobile character, with a slim build that packs a real punch. Her mobility is based mostly off of dashes, hops, and jumps, so we’re going to be looking to build extremely powerful legs with lots of fast-twitch muscle conditioning for explosive jumps and hops. For the upper body and core, we want to build on functional strength, with lots of endurance. 2B isn’t lifting hundreds of pounds a couple of times, she’s swinging a couple of pounds hundreds of times. As such, both her upper body strength routing and her cardio routine are going to focus on developing functional strength and endurance. Let’s take a look at the workout, but first, a few informative links that will be instrumental to developing the body of 2B, in combination with this workout:
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Note: This workout is designed to easily plug into the RPG Fitness workout system.
Strength:
Equipment Required:
Style: Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Level 1 (Beginner):
4×5-12 Bodyweight or Wall Squats
4×5-12 Chair-Assisted Pull Ups
4×5-12 Calf Raises
4×5-12 Kneeling Push Ups
4×5-12 second Planks
Level 2 (Intermediate):
4×8-12 Bodyweight Squats
4×3-5 Pull Ups
4×8-12 Bodyweight Lunges
4×5-8 Push Ups
4×8-12 One-Legged Calf Raises
4×8-12 Hanging Knee Raises
Level 3 (Advanced):
4×5-8 Box Jumps
4×5-8 Pull Ups
4×5-8 Broad Jumps
4×8-12 Push Ups
4×8-12 Calf Bounces
4×8-12 Hanging Leg Raises
4×5-8 second One-Handed Hangs
Level 4 (YoRHa):
4×8-12 Box Jumps (continue increasing your height)
4×8-12 Clapping Pull Ups
4×8-12 Broad Jumps (push for further distance)
4×8-12 Plyometric Push Ups
4×10-20 Calf Bounces (go for height)
4×8-12 Toes-To-Bar
4×8-12 second One-Handed Hangs
Strength Notes:
2B’s workout starts as your average general-purpose bodyweight routine, and progresses into a plyometric-heavy legs-centric program designed to generate her massive mobility and agility. At the same time, we still retain some upper-body and core-centered workouts so we have the strength necessary to wield her array of bladed weaponry. We also have one-handed hangs to increase hand strength and enable us to hang onto flying robot assistants!
As this is a plyometric workout at the higher levels, take care to ensure you’re not over-taxing your joints. Work up slowly, and pay attention to what your body is telling you. If it says take a break, take a break!
Cardio
Equipment Required:
Jump Rope
Heavy Bag
Sledge Hammer
Tire (or something else to hit with the hammer)
Level 1 (Beginner):
3×1:30 Bag Work (rest 1 min between each round)
3×1:00 Sledgehammer Slams (rest 1 min between each round)
3×2:00 Jumping Rope (rest 1 min between each round)
Level 2 (Intermediate):
3×2:00 Bag Work (rest 1 min between each round)
3×1:30 Sledgehammer Slams (rest 1 min between each round)
3×3:00 Jumping Rope (rest 1 min between each round)
Level 3 (Advanced):
3×2:30 Bag Work (rest 1 min between each round)
3×2:00 Sledgehammer Slams (rest 1 min between each round)
3×4:00 Jumping Rope (rest 1 min between each round)
Level 4 (Scout):
5×3:00 Bag Work (rest 1 min between each round)
5×3:00 Sledgehammer Slams (rest 1 min between each round)
3×5:00 Jumping Rope (rest 1 min between each round)
Cardio Notes:
If this routine looks familiar, it’s because you’ve seen it before! Once in a little while, I’ll re-use something from a previous workout because it works so damn well, and considering 2B’s penchant for acrobatic maneuvers, combat conditioning, and sharp blades, we’re going to be doing Mikasa Ackerman’s Cardio Routine for 2B! They really are two sides of the same coin, though 2B’s mobility is driven by her powerful legs, while Mikasa is driven by her ODM gear. I could try to develop a separate cardio routine for 2B, but to be honest, nothing would, in my opinion, be as beneficial for her. This routine develops strength in weapons, conditioning for hand-to-hand combat, and strong anaerobic recovery, all extremely valuable for a YoRHa fighter.
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest
Schedule Notes:
We veer towards favoring strength workouts, here, particularly because the conditioning in the cardio routine is effective enough that twice per week is more than enough when starting out. However, as you get in better and better shape, you may want to consider doing cardio on day 4 instead of resting. It’s up to you, but you should definitely take wear-and-tear on your joints into account when ramping up your workout. This is a pretty high impact program!
That’s it for the 2B workout! I hope you enjoyed it. Tune in tomorrow for The Abilities of a YoRHa! Until then, as always, remember to live boldly, change the world, and continue to be awesome!
Is there anything I could use to substitute the sledgehammer swings? I don’t exactly have access to that.
Medicine ball slams
^this^