Brigitte Lindholm Workout: Train like The Overwatch Support Tank!

It would be a sin if we started growing out more of our Overwatch Inspired Workouts and didn’t immediately bring in Brigitte Lindholm.

Of course, we have to start with Tracer and we’ve had some other characters come in as well (like Doomfist, for obvious reasons), but now it’s time to finally give Brigitte her rightful spot among our other characters.

We’ve been making a much bigger push into our Video Game Inspired Workouts, and you guys have been flooding my request form with even more – but I bumped Brigitte up the list and this is definitely going to be a fun one.

Brigitte Lindholm Stats:

Real Name: Brigitte Lindholm

Height: 5’8

Weight: N/A

Video Game: Overwatch

Powers: Yes

Brigitte is actually quite tall, coming in taller than the characters we have inside our Anime Workouts Database and celebrities as well.

And although we don’t have a specific weight range, we can clearly tell she has a significant amount of muscle on her.

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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Brigitte Lindholm 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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Brigitte Lindholm 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 Brigitte Lindholm I’ll be pulling right from her Wiki Fandom page, starting with her very brief bio section:

Brigitte is a Support hero in Overwatch. Released on 20 March 2018, she is the 27th hero added to the game.

I also want to break down a bit more information about her character here:

Brigitte specializes in armor. She can throw Repair Packs to heal teammates and automatically heals nearby allies when she damages foes. Her Rocket Flail can strike multiple close-range targets when swung normally, or a single medium-range target via the Whip Shot. When entering the fray, her Barrier Shield provides personal defense and can also be used offensively with Shield Bash. Brigitte’s ultimate ability, Rally, gives her a small short-term speed boost and provides longer-lasting Overhealth to herself and her nearby allies.

The reason for this is because Brigitte isn’t just a support character, but she can also be played as an off-tank and offensively, which makes her different and goes with part of what we’ll be training around (her strength).

Here Fandom page confirms her versatility here:

Brigitte is a versatile support hero who specializes in providing healing and overhealth to allies. Unlike other supports, she is a front-line unit who provides protection similar to tanks rather than staying on the backline, because dealing damage with her heals nearby allies. The large healing aura generated by Inspire makes her most useful when her team stays together. Despite her strength in close combat, she has little to no means of harming the enemy at range. Her Shield Bash ability can be used to get in close with enemies. If hacked, she has almost no means of helping her team at all.

Another aspect of our training, if it wasn’t obvious, is going to be devoted to her aesthetic.

That means this one will be extremely cosplay oriented.

The goals for our Brigitte Lindholm Inspired Workout are:

• Brigitte’s Muscular and Toned Aesthetic
• Brigitte’s Tanky Offensive Strength
• Brigitte’s Close Combat Skills

To work on these goals we will obviously be training with weights, and I have the perfect split.

If you go through it and it seems a bit intense you can also start with one of our Beginner Workouts, with the best option being our Beginner Behemoth Workout.

That said, you shouldn’t have issues with scaling this one down if needed.

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Brigitte Lindholm Workout Routine

Training Volume:

4-5+ days per week

Explanation:

For this we’re going to be using our Chun Li workout as a base, but then making it unique to Kimberly Jackson. One thing we’ll be doing is adding more calisthenics movements and making it hybrid to cater to Ninjastar’s acrobatic ability. We’ll have an awesome Upper/Lower Body Split mixed with our Street Fighter Circuit Test that you can tack on weekly, biweekly or monthly as you’d like (and on the weeks you don’t you can throw in extra endurance training).

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.

Brigitte Lindholm Workout: Sample Workout Schedule

Monday: Lower Body A

Tuesday: Upper Body A

Wednesday: Shield Bash Circuit Test

Thursday: Lower Body B

Friday: Upper Body B

Saturday: Active Rest

Sunday: Rest Day

Brigitte Lindholm Workout: Lower Body A

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Back Squats

3×15, 12, 10, 8

Romanian Deadlift

3×10

Leg Extensions

3×10

Leg Curl

3×10

Cable Pullthroughs

3×10

Core Work: 

Hanging Leg Raises

3×20

Sit Ups

3×20

Brigitte Lindholm Workout: Upper Body A

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Barbell Bench Press

3×15, 12, 10, 8

Skull Crushers

3×12

Wide Grip Pull Ups

3×5-12

Barbell Rows

3×15

Tricep Overhead Extentions

3×10-15

DB Bicep Curls

3×10 each arm

Brigitte Lindholm Workout: Shield Bash 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!)

Shield Bask Circuit Test – Complete 4 Rounds:

30 Dumbbell Deadlifts

25 Glute Bridges

20 Kettlebell Swings

15 Plank to Push Ups

10 Goblet Squats

Brigitte Lindholm Workout: Lower Body B

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Conventional Deadlift

3×15, 12, 10, 8

Leg Press

3×15, 12, 10

Glute Bridges

3×15

Bulgarian Split Squats

3×10 each leg

Alternating Step Ups

3×12

Core Work: 

Cable Crunches

3×20

Russian Twists

3×30

Brigitte Lindholm Workout: Upper Body B

Warm Up: 

10-30 Minutes of Varied Cardio

Workout: 

Overhead Press

3×15, 12, 10, 8

Shrugs

3×8-15

Chest Flys

3×10

Hammer Strength Chest Press

3×20-30

Lateral Raises

3×12, 10, 8

Brigitte Lindholm Workout: Optional 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

Brigitte Lindholm Workout: Bonus Training Options

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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