Workouts
The Tifa Lockhart Workout
Sep
Discuss this post in RPG FitGroup!
Archetype: Fighter
Class: Monk
Tifa Lockhart is one of the most well-known and badass characters from the Final Fantasy franchise. She faces down demi-gods with nothing but her knuckles and her own strength. We’re going to build that strong, powerful, battle-ready body with the Tifa Lockhart Workout.
Our priority is going to be power-to-weight ratio, with an emphasis on striking hard, and striking fast. Tifa, like a professional mixed martial artist, wants to be as strong as she possibly can while still remaining light and agile. We know from her in-game abilities, as well as her fight with Loz in Advent Children that she can punch extremely hard, but she’s also able to jump around with superhuman agility and throw objects as large or larger than herself a far distance with great velocity.
So our goals here are light build, powerful strikes, and high agility. Let’s get to it! But before we do, our regular go-to supporting articles:
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Alright, let’s go!
Note: This workout is designed to easily plug into the RPG Fitness workout system.
Strength:
Equipment Required:
Pull Up Bar
2 Chairs (for dips)
Heavy Bag
Style: Circuit – Perform all repetitions of one set, then move onto a set of the next exercise with no break in between. When one set of all exercises has been completed, rest for 1-3 minutes, then repeat.
Level 1 (Beginner):
3×5-10 Kneeling Push Ups
3×5-10 Bodyweight Squats
3×3-5 Chair-Assisted Pull Ups
3×5-10 Bodyweight Lunges
3×5-10 second Planks
Level 2 (Intermediate):
5×5-10 Push Ups
5×5-10 Bodyweight Squats
5×5-10 Chair-Assisted Pull Ups
5×3-5 Dips
5×5-10 Bodyweight Lunges
5×5-10 Hanging Knee Raises
Level 3 (Advanced):
5×5-10 Decline Push Ups
5×5-10 Chair-Assisted Pistol Squats
5×3-5 Pull Ups
5×3-5 Dips
5×5-10 Jumping Lunges
3×5-10 Hanging Leg Raises
Level 4 (Monk):
5×5-10 Plyometric Decline Push Ups
5×5-10 Pistol Squats
5×5-10 Pull Ups
5×5-10 Tuck Jumps or Box Jumps
5×5-10 L-Sit Dips
5×5-10 Jumping Lunges
5×5-10 Toes-to-Bar
Strength Notes:
We stick with bodyweight exercises here for a number of reasons. Number one, we want to keep a slim frame, and staying with calisthenics helps with that (as long as your nutrition is tailored towards that goal.) Also, since this is a circuit workout, the lack of required equipment makes it a lot easier to get a workout in almost anywhere without occupying a bunch of stations.
Decline push ups, jumping lunges, and core work are the main power drivers for our punches, with ancillary leg and tricep work to really work that overall strength and power. Increase the intensity at higher levels by trying to perform the exercises faster (in the case of the ‘pushing’ movements) or higher (the ‘jumping movements.)
Cardio:
30-45 minutes Walk/Jog/Run
5×3-5 minutes Heavy Bag Work (rest one minute between sets)
Cardio Notes:
Super, super simple cardio workout that’s extremely purpose built. All we’re looking to do with our cardio is build a gas tank for recovery (that’s the long walk/run,) and anaerobic recovery with a focus on striking (that’s the heavy bag work.) Work your way up to the full time for each (45 minute run, 5 rounds of 5 minutes on the bag) at a high intensity/speed, and your cardiovascular conditioning will be in the top 10% on the planet. Do work!
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest
That’s it for the Tifa Lockhart workout! Followed religiously, it will turn you into an extremely strong, agile, powerful fighter (just like our heroine!) For the meantime, while we get adjusted to the new schedule, the blog will be updating with new workouts (and workout videos) every Monday, Wednesday, and Friday! Workouts will be going up daily on Patreon for all patrons, though, so if you want more, consider chipping in a dollar to help support the blog! Or you can just wait for the workouts to make their way to the live blog, they’ll get there eventually!
Live boldly, change the world, and continue to be awesome!
Hey. Have been looking at a bunch of the workouts. Really digging them but was hoping you could narrow down a choice to hit for awhile.
I am thinking the Geralt, Korra, Snake, and this one are all the type im looking at. Strength day cardio day splits that is.
The goal is to workout in a way that compliments my martial arts training. As a result I imagine the physique would be lean muscle athletic build. Hence the Tifa and Korra workouts stand out in this sense.
What are your thoughts. Also for cardio(and strength) I wanted to include my weight vest.
Thanks