Ekko Workout: Train like The Boy Who Shattered Time!

We’re bringing in another character to join our Riot Games Inspired Workouts and this time it’s Ekko!

We have tons of League of Legends characters, Arcane characters, and even some Valorant characters; and you guys have made it pretty clear it is time to bring in Ekko.

While Ekko may not be the most popular League Of Legends character for a workout routine (we’ve seen a good handful of those), his role in Arcane made him extremely popular among The SHJ Army.

Ekko is going to come in as another calisthenics workout that joins our Anime Workout Routines; so if you want weight training you’ll have to look through the other 2,000 or more routines.

Ekko Stats:

Real Name: Ekko

Height: 5’9

Weight: 130 lbs.

Video Game/Anime: League Of Legends/Arcane

Powers: Yes

Ekko would be considered a bit below average compared to male celebrities and superheroes but in a taller range if we compared him to male anime characters.

That said, his weight shows that clear slim and toned physique we’re used to seeing from Ekko.

Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Ekko Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero.**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

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!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

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Ekko Workout Routine Research

We’ve made it to “the fun part”.

And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.

To learn more about Ekko we’ll be pulling right from his Fandom page, starting with this:

A prodigy from the rough streets of Zaun, Ekko manipulates time to twist any situation to his advantage. Using his own invention, the Z-Drive, he explores the branching possibilities of reality to craft the perfect moment. Though he revels in this freedom, when there’s a threat to his friends, he’ll do anything to defend them. To outsiders, Ekko seems to achieve the impossible the first time, every time.

From there we can move into Ekko’s abilities, but none of them really help us out all that much.

Here’s a breakdown of each just so we have a full background to build on:

Z Drive Resonance. It’s one of the basic attacks of Ekko, and it can deal a lot of damage. Once you apply Resonance, you can apply the basic attacks to create impactful damage. If Ekko is up with a champion, he can use his innate ability, steal time to increase his speed and maximize the bonus movement

Timewinder. Ekko can throw temporal grenades to his target location that slows and deals magic damage to enemies hit. Once the grenade reaches a champion, it slows down to spread and create a temporal sickness field. It will then return to Ekko at high speed and damage enemies again the way back.

Phase Drive. Ekko’s ability to infiltrate the enemy’s backline is possible with Phase Drive. It also gives him the chance to launch basic attacks and acquire a bonus range. With this ability, he can dash and use any of his powers at the same time.

Parallel Convergence. Ekko can completely manipulate time, and it can destroy the enemies’ tactics. Passively, it increases the damage Ekko causes to his enemies, especially monsters and minions. The active of Parallel Convergence creates an afterimage that goes directly to its target location. The after image slows all enemies hit and grants Ekko the vision of the area hit by the after image. If Ekko walks into the afterimage he gains a huge shield and all enemies inside the afterimage are stunned.

Chronobreak. Ekko can reveal the time-delayed afterimages of the future attacks and prepare for them. WIth Chronobreak, Ekko gains the ability to travel in the past. However, he will be unable to completely control his attacks and become immune to any displacements as he cast time. In return, he can dash and completely heal himself. After this, the target area will explode and deal damage to enemies nearby.

We can only really grab two things from this breakdown:

1. Ekko is an assassin, and we’ll be building a routine to train as such.
2. Ekko is still good with hand to hand combat (as shown in Arcane as well).

For that reason, while this one will mainly be a cosplay-oriented workout, we do have enough to build on.

That means the goals for our Ekko Inspired Workout are:

• Ekko’s Lean and Toned Physique
• Ekko’s Assassin-like Mobility
• Ekko’s Fighter/Vigilante Endurance

This one will be fairly easy to build being that it will mainly be a fat loss and toning routine that doesn’t revolve around a ton of overpowered abilities like we’re used to seeing from our characters.

I’ll be building it out around a beginner to intermediate level so you should be able to jump right in and get started; but if not you can always decide to start with one of our Beginner Workouts and then make your way into this one after.

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Ekko Workout Routine

Training Volume:3+ Days Per Week

Explanation:

We’re going to be revolving this one around a split we normally don’t utilize with our calisthenics training, but we’ll be doing an upper, low, full body split, with core, holds and cardio in there as well – and then I’ll even be tacking on a Z-Drive Circuit Test that you can do weekly, biweekly or monthly as you’d like.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Ekko Workout: Sample Workout Schedule

Monday: Assassin Upper Body Calisthenics and Core

Tuesday: Z-Drive Circuit Test

Wednesday: Assassin Lower Body Calisthenics and Core

Thursday: Vigilante Endurance and/or HIIT

Friday: Assassin Full Body Calisthenics and Core

Saturday: Active Rest Day

Sunday: Mandatory Rest Day

Ekko Workout: Assassin Upper Body Calisthenics and Core

Warm Up: 

Jump Rope

3×50-100

Workout:

Regular Push Ups

3×20

Diamond/Close Push Ups

3×20

Dips

3×15

Chin Ups

3×10

Wide Pull Ups

3×5

Plank to Push Up

3×25

Tricep Extensions (Bodyweight)

3×15

Core:

Lying or Hanging Leg Raises

3×20

Sit Ups

3×20

Ekko Workout Routine: Z-Drive Circuit Test

In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).

If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.

(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)

Z-Drive Circuit Test: Complete 4 Rounds

400M Run

30 Mountain Climbers

20 Pause Push Ups

10 Box Jumps

5 Bodyweight Rows

Ekko Workout: Assassin Lower Body Calisthenics and Core

Warm Up: 

Jump Rope

3×50-100

Workout:

Air Squats

3×25

Lunges

3×20 (total)

Glute Bridges

3×15

Jump Squats

3×10

Pistol Squats or Practice

3×5 each leg

Calf Raises

3×25

Core:

Lying or Hanging Leg Raises

3×20

V-Ups

3×20

Ekko Workout Routine: Seven Deadly Sins Endurance or HIIT

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Ekko Workout: Assassin Full Body Calisthenics and Core

Warm Up: 

Jump Rope

3×50-100

Workout:

Push Ups

4×25

Air Squats

4×25

Dips

4×15

Pull Ups

4×10

Wall Climbs

4×5

Wall Sit

3×60 seconds

Core:

Lying or Hanging Leg Raises

3×20

Suitcases

3×20

Ekko Workout Routine: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

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