It has been a while since we had a Valorant character hit the site and join our Riot Games Inspired Workouts, but you guys have been loving the League Of Legends characters I have been bringing in recently, so the Valorant requests have gone up as well!
We’ve had a handful of popular Valorant characters land in there already, but I’m excited to have it continue growing, this time with a newer character: Neon!
To train to become Neon we’ll be adding her to the Calisthenics Workouts Database as well, which means we’re going to be building this one out around strictly bodyweight movements.
That said, if you want to train with weights you’ll want to jump back into the databases and choose a different routine (don’t worry, we have over 2,500!).
Neon Stats:
Real Name: Neon
Height: 5’2
Weight: N/A
Video Game: Valorant
Powers: Yes
Neon is actually fairly short, only coming in at 5’2, and landing in the shortest range of female characters within our Anime Workouts Database.
Putting her almost a foot and a half below what we’d consider a behemoth in there!
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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Neon 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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Neon 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 Neon we’ll be pulling right from her Wiki Fandom page(s), starting with what they tell us here:
Neon is an Agent in VALORANT and the sixth Duelist to be released. Raised in Manila, Philippines, Tala Nicole Dimaapi Valdez is a Radiant empowered by her bioelectricity which has enlaced itself with Earth’s radianite mesh. A young but former veteran at K-SEC, she was recruited by the VALORANT Protocol as part of their Omega Project, specifically to utilize her electric abilities as they attempted to power an Alpha-Omega teleporter. Accepting a position there as their nineteenth agent, “Neon”, Valdez left her home to join the Protocol and now seeks to help establish a stable connection that will finally allow the VP to cross over to Omega Earth.
It doesn’t tell us much about what we’ll have to build this one out around, but we know going into most our Riot Games Inspired Workouts that they will mainly be focused on cosplay-oriented training.
That said, I’ll share a small section on here appearance section which they break down like this:
Neon is a young Filipina woman with olive skin and a short stature. She sports an athletic attire with black and blue running leggings along with a pair of sneakers. She also wears a dark-blue cropped vest that appears to act as electrical conduits for her powers. Her arms and face have light blue patterns that can illuminate with her radiant abilities. She has shoulder-length shaggy hair, colored mainly electric blue with streaks of yellow throughout and wears it in a half-up pigtails hairstyle. She also wears a belt and accessorizes with a golden bracelet on each arm. When using her radiant powers to channel electricity through her body, the patterns on her arms, face, as well as her eyes glow light blue along with the her hair which stands-up due to the electricity.
This unfortunately does not tell us much about our training either, but it does help any of our cosplayers out.
If we pull from her actual bio section on Riot Games page they share this:
Filipino Agent Neon surges forward at shocking speeds, discharging bursts of bioelectric radiance as fast as her body generates it. She races ahead to catch enemies off guard, then strikes them down quicker than lightning.
Which finally gives us something else to work with!
Here are the goals of our Neon Inspired Workout:
- Neon’s Slim and Toned Aesthetic
- Neon Cosplay Oriented Training
- Neon’s Shocking Speed & Endurance
And as I mentioned above we’ll be training with bodyweight training, so if you’re a beginner you may want to start with either The Beginner Speedster Workout or even The Beginner Ninja Workout and then work your way up to this one.
But, you can also decide to scale this one down as needed.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Neon Workout Routine
Training Volume:
5 days per week
For this one we’re still going to be having some calisthenics training, but for the most part we’ll be focusing on endurance work that will build up to longer runs and speedier (quicker) times. For this we’ll used some distance runs, timed runs, and circuits to get a full speedster regime.
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Neon Workout: Sample Schedule
Monday: Long Distance Run Day
Tuesday: Full Recovery Run Day and Short Circuit
Wednesday: Big Circuit Workout
Thursday: Speed Circuit with Core Circuit Finisher
Friday: Short Distance Run [For Time] and Short Circuit
Saturday: Active Rest Day
Sunday: Mandatory Rest Day
Neon Workout: Long Distance Run Day
Complete the Following Distances FOR TIME!
(Measure Your Time and Complete it For Speed, Looking to Improve Over Time)
Beginner: 3 Mile Run
Intermediate: 5 Mile Run
Advanced: 7-10+ Mile Run
Note that while these distances might seem daunting, it is okay to start by running and walking on and off to work your way up to a better score.
Break, run, break, run, and then the next time go out there and break a bit less! 🙂
Neon Workout: Full Recovery Run Day
Complete the Following at Easy to Moderate Pace:
Beginner: 15 Minute Run/Walk/Jog
Intermediate: 20-30 Minute Run/Walk/Jog
Advanced: 30-60 Minute Run/Walk/Jog
Your recovery run revolves around getting out there and moving for the time listed.
You may be able to get out for a walk/run for 30-60 minutes as a beginner/intermediate if you plan on walking/speed walking for the majority of the duration to allow for more recovery – so keep in mind the time listed is more time spent RUNNING.
That being said: while it’s okay to walk/speed walk, if you plan on doing it for the majority of the duration you should increase the time to 30-60 minutes at a minimum.
Short Circuit: Complete 3 Rounds
(Plus Ultra members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)
30 Decline Push Ups
20 Jumping Lunges
15 Plank to Push Ups
10 Wall Climbs
5 Burpees
Neon Workout: BIG Circuit Workout
Warm Up:
Dynamic Warm Up
25 High Knees
25 Jumping Jacks
25 Butt Kicks
10 Lunges with 3-5 Second Hold
Workout: Complete 2 Rounds
800M Run
(The below movements can be broken down with small rests in between as you chip away at the total number)
50 Push Ups (Scale to Knee Push Ups)
50 Air Squats (Scale with Chair – Sit Down, Stand Up)
40 Sit Ups (Scale to Crunches)
40 Dips (Scale with Chair – Walk In or Out from Chair to Scale)
30 Second Hollow Hold
30 Second Superman Hold
20 Pull Ups (Scale to Assisted or Pike Push Ups)
20 Double Unders
Neon Workout: Speed Run Circuit with Calisthenics
Complete the Following Speed Run Circuit Workout:
- Walk/Jog (Warm Up) for 5-10 Minutes
- Begin Speed Circuit as Follows:
- Sprint 60 Seconds at 7-10+ MPH (90+% Effort)
- Walk 60 Seconds at 2-3 MPH (-60% Effort)
- Repeat for a Total of 30 Minutes
- Cooldown Incline Walk for 10-15 Minutes
Side Note: A good way to measure your improvement over time during your speed circuit is to pay attention to what speed your capable of performing your sprints at and which speed your comfortable with your walks at. Another great thing to do is measure your heart rate directly after your sprint and directly before the next sprint to see how quickly you recover and then compare that to future circuits.
Calisthenic Core Circuit: 2 Rounds
Complete Each Movement for 30 Seconds
Side Plank Right
Sit Ups
Hollow Hold
Lying Leg Raises
Plank Hold (60 Seconds)
Flutter Kicks
L-Sit Hold
V-Ups
Side Plank Left
Rest 30-60 Seconds and Repeat
Neon Workout: Short Distance Run [For Time] and Short Circuit
Complete the Following FOR TIME! 🙂
Beginner: 1.5 Miles
Intermediate: 3 Miles
Advanced: 3-5 Miles
Similar to your long distance run training you should be looking to improve on this run each week, but also take it a bit easier than your timed distance run and don’t be afraid to scale it as needed going into the circuit – especially if you’re choosing one with running.
Short Circuit: Complete 1-2 Rounds
(Academy members add on a Benchmark Hero Workout or SHJ Core Benchmark Test)
50 Planking Shoulder Taps
40 Push Ups
30 Second L-Sit Hold
30 Wide to Close Squats
20 Pike Push Ups
10 Toes to Bar
Neon Workout: Mandatory Rest Day Note
Your schedule does not need to adhere to this exact daily structure BUT you should have a rest day prior to your distance run day each week, as this will be an extremely important marker for your improvement and how well you are completing it over time! 🙂
Rest days are mandatory, BUT it’s okay to get active as long as you’re allowing your body to recover.
Neon Workout: Additional Endurance Training Resources
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
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