It has been a while since we had a Valorant character hit the site and join our Riot Games Inspired Workouts, but now it’s time to bring in a fan favorite: Viper.
We already had Brimstone and Jett, but you guys made it very clear that Viper was the next must have to hit the site.
For this one we’ll mainly be focusing on her aesthetic, so it will be more-or-less a cosplay oriented workout, but I’ll also include aspects of training that cater specifically to her character.
That said, we will be using weight training for this one in order to get her curvy and lean aesthetic – so if you were here for a calisthenics workout, then you have to go back into the database.
Viper Stats:
Real Name: Viper
Height: 5’8
Weight: N/A
Video Game: Valorant
Powers: Yes
Viper is actually quite tall, coming in above average height among the female characters we’ve seen at the site (although still being a ways off of being what we’d consider a behemoth among our Anime Workouts Database).
That said, she does have a bit of muscle on her frame, but it’s all held in a tighter and leaner aesthetic.
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.
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Viper 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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Viper 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 Viper I’ll be pulling right from her Wiki Fandom page, starting with a super brief bio section and then getting into more information from there:
Viper is an Agent in VALORANT and one of the first Controllers available to play since the Closed Beta.
Don’t worry, I know I said it was brief and I wasn’t kidding, but there’s more where that came from.
To start off the expansion into more of her character I want to start with a bit of her background here:
Sabine Callas hails from the United States, with possible links to Seattle. Holding a doctorate and awards such as the R. Francis Prize and the Denton Outstanding Innovation Award, her previous occupations include roles with Kingdom Corporation, eventually becoming its first Chief Scientific Officer on the board of advisors, and influence over the conglomerate’s ventures in Rabat, Morocco. At some point during her time there however, there was an “incident”. Little is known about what happened, but everything changed for Callas at that point after all she lost because of it, leading her to isolate and dedicate herself to pursuing vengeance instead.
After the events of First Light, the secretive VALORANT Protocol was founded, with Callas being one of its founders and becoming its second agent, “Viper”, and second-in-command to Brimstone. One of its most active members as well as most experienced, Viper is involved with the recruitment of new agents and is active in many of their missions.
And from there, after a bit of background information, we can learn a bit about her ruthlessness here:
Viper is a savage and confident agent who doesn’t fear enemies, and in fact desires the enemies’ fear. She does not hesitate to call herself a villain and a monster, and will act like both if it means the success of her objective. Just like her abilities, she can be quite “toxic”, however she is seen being more amiable and caring towards her teammates, but she will not hesitate to reprimand them harshly should they make major miscalculations in the battlefield.
This tells us even more about Viper, but now it’s time to really crack down on more information that will specifically help us build this one out.
Here’s how they break down Viper’s appearance:
Attracting attention with her jet black hair and venom green eyes, Viper also has a black mask. When Viper uses her ultimate ability, this mask turns into a gas mask which covers her whole head. She dons a green skin-tight body suit accompanied by sharp black shoulder plates, and wears customized gloves wherein she can release her toxic gasses. She wears black boots that reaches her thighs, and she carries a container on her back which carries her toxins.
This helps us with any members of The SHJ Army that do want to use this one to cosplay, but we also need to zoom in on her overall physical appearance as well.
For that reason, the goals for our Viper Inspired Workout are going to be:
- Viper’s Slim and Lean Aesthetic
- Viper’s Mobility and Endurance
- Viper’s Strength and Speed
This won’t be a super intense routine, but I do want to make one that’s extremely effective in getting you ready to cosplay as Viper.
We don’t have to go above and beyond and aim to train like a super over powered character like we’ve seen in the past, but you’re still going to be looking to achieve your ultimate goal.
If it does for some reason seem a little bit harder than you were looking for, you can also start with one of our Beginner Workouts and then slowly level up to this one.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Viper Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we knew we’d be using a 3 day full body split with weight training and hybrid attributes, but I’ll be making it fairly simple for all fitness levels to jump right in and get started. You can use your bonus Viper Pit Circuit Test weekly, biweekly or monthly as you’d like, and tack on some extra endurance work to help you shred or just increase your stamina over time.
Want To Upgrade This Workout?
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Viper Workout: Sample Workout Schedule
Monday: Snake Bite Full Body Hybrid A
Tuesday: Viper Pit Circuit Test
Wednesday: Snake Bite Full Body Hybrid B
Thursday: Agent Endurance Work
Friday: Snake Bite Full Body Hybrid C
Saturday: Active Rest Day
Sunday: Rest Day
Viper Workout: Snake Bite Full Body Hybrid A
Warm Up:
30-60 Minutes of Varied Cardio
(You can also choose to warm up with 10-15 minutes and then finish with another 15-45 minutes post workout)
Workout:
Incline Dumbbell Bench Press
3×12, 10, 8
Chin Ups
3×8-12
Leg Press
3×15, 12, 10
Sit Ups
3×15-25
Barbell Shrugs
3×15-20
Viper Workout: Viper Pit 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!)
Viper Pit Circuit Test: Complete 1-3 Rounds for Time
60 Calorie Row
50 Mountain Climbers
40 Leg Raises
30 Push Ups
20 Kettlebell Sumo Deadlift High Pull
10 Kettlebell Curl To Press
Viper Workout: Snake Bite Full Body Hybrid B
Warm Up:
30-60 Minutes of Varied Cardio
(You can also choose to warm up with 10-15 minutes and then finish with another 15-45 minutes post workout)
Workout:
Bent Over Rows
3×12, 10, 8
Dips
3×10-15
Goblet Squats
3×15, 12, 10
Lying Leg Raises
3×15-25
Curl to Press
3×8-12
Viper Workout: Agent Endurance Work
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
Viper Workout: Snake Bite Full Body Hybrid C
Warm Up:
30-60 Minutes of Varied Cardio
(You can also choose to warm up with 10-15 minutes and then finish with another 15-45 minutes post workout)
Workout:
Overhead Press
3×12, 10, 8
Plank to Push Ups
3×10-15
Kettlebell (or DB) Deadlifts
3×15, 12, 10
Cable Crunches
3×15-25
Kettlebell Swings
3×15-20
Viper Workout: Bonus 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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(Unofficial Workouts Inspired by Characters)
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