Last updated on November 3rd, 2023 at 05:02 pm
Tracer’s workout and cosplay guide will be the first ever video game character from Blizzard!
Many of you might know: I’m a Blizzard Fanboy!
We’ve had a ton of other video game inspired workout routines on SHJ, but this will lead us down a whole new realm of characters (assuming you guys like it).
Tracer is from Blizzard’s game Overwatch (and technically Heroes of the Storm), which is a is a team-based multiplayer first-person shooter.
It’s freakin’ awesome, although I should add that I spent WAY more hours on Blizzard’s other games, like WoW, Hearthstone and even Heroes of the Storm!
So, assuming you guys like this one, I know there’s tons of people cosplaying as Blizzard characters, Riot characters, and more; so we can definitely dive down that rabbit hole.
If you don’t already know, this is our new category that I announced I’ll be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!
Tracer Stats:
Height: 5’4
Weight: NA
Real Name: Lena OxtonÂ
Video Game: Overwatch (Blizzard)
I actually expected Tracer to be much shorter.
She’s below average height compared to celebrity females we’ve seen at SHJ, but definitely not the shortest.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11!  Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Tracer Diet and Nutrition
This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.
The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.
The same is going to be done here, but I’m going to be making some changes to help you out a little bit more. So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch. Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.
Either way, my suggestion would be:Â The Ladies Glutes, Tone & Slim Vol. 2
Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Take The SHJ Program Quiz and find the perfect program for YOU.
Tracer Cosplay Information (and Options)
Now it’s time to not transform your body, but rather your attire.
That’s right, it’s the NEW fun part.
As you can tell from the picture above (and throughout the article as well), Tracer cosplay has a few different options.
You can definitely have some fun with this.
Here’s some suggestions, and I tried to diversify it:
- Tracer Variation 1
- Tracer Variation 2
- Tracer Chest Armor (Awesome)
- Tracer Goggles/Lenses
- Tracer Boots
And there you have it.
Along with this killer workout I’m going to build for you to turn you into Tracer, these are our favorite options for her outfit.
Don’t forget to tag me in your pics @MikeRomaine on Insta!
Take The Free Workout Placement Quiz and find the best free workout for you.
Tracer Workout Routine Information (and Research)
So we have some more fun (although may not as much) in this section.
Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.
So let’s start at Overwatch Wiki Fandom with a bit of a biography for Tracer:
Tracer is one of the heroes in Overwatch. She is a time-jumping adventurer who is always willing to fight for the virtuous in the face of her life-threatening chronal disassociation condition.
Toting twin pulse pistols, energy-based time bombs, and rapid-fire banter, Tracer is able to “blink” through space and rewind her personal timeline as she battles to right wrongs the world over.
And for those of you interested (I know I love this stuff), here’s an extended bio for her:
The former Overwatch agent known as Tracer is a time-jumping adventurer and an irrepressible force for good.
Lena Oxton (call sign: “Tracer”) was the youngest person ever inducted into Overwatch’s experimental flight program. Known for her fearless piloting skills, she was handpicked to test the prototype of a teleporting fighter, the Slipstream. But during its first flight, the aircraft’s teleportation matrix malfunctioned, and it disappeared. Lena was presumed dead.
She reappeared months later, but her ordeal had greatly changed her: her molecules had been desynchronized from the flow of time. Suffering from “chronal disassociation,” she was a living ghost, disappearing for hours and days at a time. Even for the brief moments she was present, she was unable to maintain a physical form.
Overwatch’s doctors and scientists were stumped, and Tracer’s case seemed hopeless until a scientist named Winston designed the chronal accelerator, a device capable of keeping Tracer anchored in the present. In addition, it gave Tracer the ability to control her own time, allowing her to speed it up and slow it down at will. With her newfound skills, she became one of Overwatch’s most effective agents.
Okay okay, we’re here for the cosplay portion, though.
So I should mention that Tracer has a handful of different “skins”, which are in-game outfits that she wears.
I really should say a ton, instead of a handful, because there are so many different variations and ways you can pull off the tracer look.
But, to make this more fun I do want to go over some of her abilities [more specifically]!
Here’s what she has:
- Pulse Pistols
- Blink (zip forward several yards)
- Recall (jump back in time)
- Ultimate: Pulse Bomb
You best believe we’ll be working around speed and agility for this one!
While we are aiming first and foremost for the Tracer styled physique and body to match the cosplay, I do want to make it fun and build it based on those abilities.
For the sake of the cosplay that I suggest I will focus in on a couple things:
- Slim Down and Cut Fat
- Work Specifically on Curves in Glutes/Hips
Think you can handle this?
It’ll be hard to accomplish, and might take some time, but we’ll keep this one in the beginner-intermediate category so everyone can give it a shot!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Tracer [Cosplay] Workout
Training Volume:
5 days per week
Explanation:
We’re going to mainly focus on shredding fat and looking to fit into a petite physique and suit like Tracer. We’ll inherently work on glutes, hips and toning with it, but the main focus being fat loss will fit hand-in-hand with our speed training we want to focus on.
Difficulty Level:
Beginner-Intermediate
When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers. For this one it’s just a judgement call on how I believe we can best get you looking like each character. For that reason I’m providing a level for each.
Want To Upgrade This Workout?
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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:Â 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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