Who’s ready for some Final Fantasy Workouts?
Starting with Tifa Lockhart’s workout routine!
Tifa is also sharing the stage with our new Doomfist Workout Routine, a frontline damage hero from Blizzard’s Overwatch who was requested after a member of The SHJ Army saw our Tracer Workout in the Workout Database’s Video Game Inspired Workouts!
That being said: this will be our first Final Fantasy character at SHJ!
Which is crazy because we’ve seen such a diverse selection thus far (literally ranging from Street Fighter and Mortal Kombat all the way to God of War, Doom and Zelda)!
Tifa Lockhart Stats:
Height: 5’5-5’6
Weight: N/A
Real Name: Tifa Lockhart
Video Game: Final Fantasy
Tifa Lockhart stands in at what we would consider average height among female celebrities.
She doesn’t have a specific weight that I was able to find, but
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Tifa Lockhart Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
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.
Take The Free Workout Placement Quiz and find the best free workout for you.
Tifa Lockhart Workout Routine Information (and 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 get started it’s important we go over who Tifa Lockhart is.
Here’s what her Final Fantasy Wiki page has to tell us about her:
Tifa Lockhart, alternatively known with the last name Lockheart, is a playable character in Final Fantasy VII and Final Fantasy VII Remake, She also plays a supportive role in Final Fantasy VII: Advent Children, Dirge of Cerberus -Final Fantasy VII- and Crisis Core -Final Fantasy VII-. She is a friend of Cloud Strife, and a member of Avalanche.
Tifa is initially presented as Cloud’s childhood friend from Nibelheim, but lost contact with him years ago. When she meets him again, she convinces him to join Avalanche, the resistance group she is a member of, to fight Shinra Electric Power Company, whom she bears hatred for due to the destruction of their hometown. She supports Cloud as his comrade and helps him and his allies fight Sephiroth. Tifa is emotionally shy and empathic, acting as a motherly figure towards her allies when providing encouragement and emotional support.
Tifa uses her martial arts moves in battle, equipping knuckles as her weapon. Her Limit abilities make use of her martial arts techniques further. In the original Final Fantasy VII, unlike other characters, her Limit Break abilities are not selected from a list, rather, each ability can be used consecutively if the slots land on the “Yeah!” reel for the ability.
So as you can see, Tifa is a mixed martial artist.
We have a handful of mixed martial arts workouts here on the site that we will pair with this one, but for the most part we’re actually going to be revolving it around her physique and the type of character she is outside of MMA.
What I mean by that is: she’s lean, agile, and [potentially] even has super strength.
Her character profile fandom lists her powers and abilities as such:
- Master Combatant: Tifa is a master in hand-to-hand combat and is always ready for a fight, wearing leather gloves wherever she goes just in case.
- Super Strength: Tifa is much stronger than an average human, capable of lifting heavier objects by herself.
So we’ll be working with strength building calisthenics programming combined with a ton of mixed martial arts and even a little parkour.
Think you can handle it?
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Tifa Lockhart Workout Routine
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Training Volume:
5+ days per week
Explanation:
We’re going to be utilizing 3 days worth of calisthenics work paired with parkour and then 2-3 days worth of mixed martial arts training. Your parkour and MMA training will come from other resources we have here on the site, but being that Tifa Lockhart’s routine is so heavily focused into MMA I will be sharing my favorites and suggestions on top of the resources I provide.
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 & tradition pyramid training, straight sets, super sets, progressive overload and more.
Tifa Lockhart Workout: Sample Workout Schedule
Monday: Calisthenics, HIIT and Parkour
Tuesday: Mixed Martial Arts: Deathstroke Day 2 (The Way of The Warrior)
Wednesday: Calisthenics, HIIT and Parkour
Thursday: Mixed Martial Arts: Moon Knight Day 2 (Fist Of Khonshu)
Friday: Calisthenics, HIIT and Parkour
Saturday: Bonus MMA, Active Rest Day or Rest
Sunday: Rest Day
Tifa Lockhart Workout: Calisthenics, HIIT and Parkour
Warm Up:
Jog 400m
2×25 Jumping Jacks
2×25 High Knees
2×25 Butt Kickers
Circuit A: Complete 3 Rounds
Jump Rope x 100
Push Ups x 10
Bag Work x 30 seconds
Plank to Push Ups x 10
Circuit B: Complete 3 Rounds
Jump Squats x 10
Glute Bridges x 10
Jumping Lunges x 10
Circuit C: Complete 3 Rounds
V-Ups x 15
Lying Leg Lifts w/ Thrust x 20
Side Planks x 15 seconds
Tifa Lockhart Workout: Alternative Circuit Exercises
Below are a list of exercises you can sub into each of these circuits to switch up your routine each day of the week!
Make it fun and constantly changing to keep yourself motivated.
Circuit A:
Chair Dips x 10-20
Bodyweight Rows x 10-20
Jumping Jacks x 10-20
Shoulder Taps x 20+
Circuit B:
Donkey Kicks x 20+
Fire Hydrants x 20+
Skater Lunges x 10-20
Bulgarian Split Squats x 10-20
Pistol Squats x 10-20
Circuit C:
Mountain Climbers x 20+
Suitcases x 10-20
Hollow Hold x 15-30 seconds
Superman x 15-30 seconds
Russian Twists x 15-30
Tifa Lockhart Workout: Parkour and MMA
Primary Mixed Martial Arts Workouts:
Mixed Martial Arts Alternative Training Options:
- Daredevil Workout Routine
- Sagat Workout Routine
- Anna Diop Workout Routine and Diet Plan
- Frank Grillo Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
Parkour Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
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