Lara Croft Workout Plan: Train like Lara Croft the Tomb Raider!
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In this segment of the Character Workout Series, we are covering none other than the greatest heroine to make it to video game culture - Tomb Raider's Lara Croft!
This is one many of you guys and gals have been asking for, so it's only right to deliver!
If you've ever wondered how to train like this legendary adventurer, you're in luck. Here's a comprehensive workout plan inspired by Lara Croft to help you build the physique and capabilities needed to tackle any challenge.
Lara Croft Physical Stats
Name: Lara Croft
Height: 5'9
Weight: 131lbs
Abilities: Hand-to-hand combat, intelligence
Alright, let's talk about it!
Lara Croft, the main protagonist from the Tomb Raider series, is widely known for her remarkable physical attributes which play a role in her profession as an archaeologist and adventurer!
Her physique represents a combination of strength, agility, and endurance - enabling her to overcome physical challenges, engage in combat, as well as navigate through treacherous environments.
Overall, she's got a fairly muscular, slim frame. This balance allows her to showcase strength, flexibility, and overall adventurers functionality.
Aspiring to achieve a physique like Lara's requires a well-rounded fitness regimen that balances performance and proportions.
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Lara Croft Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Lara Croft's physique is in the Tier 1 category - Realistically achievable (Natty).
Lara Croft Feats
This will be the core of our workout research! Let's see what some of the most notable feats are according to her Wiki:
Strength
Strong enough to bend metal
Pushes large stone blocks while solving puzzles
Pulls down pillars with ease
Pushes stones that are 27 tons
Skill
Took down small armies and mercs
A skilled fighter, archer, and gunfighter of her time
Infiltrated and escaped area 51
Took down dinosaurs
Took down mythical beings
Supernatural durability, despite rejecting immortality
Lara Croft Workout Principles
This is where we discover the training approach to make a full workout inspired by Lara Croft.
Adventurer's Functionality: We mentioned this earlier in the article explaining that adventurer's functionality is a testament to Lara Croft's physique. Here is what we need to achieve that.
How to apply:
Bulletproof joints: Lara Croft is widely known for her skills in melee, firearm, and hand-to-hand combat - but most of all, she is known for her insane levels of durability. In this case, strength and conditioning would be good for muscle build, as well as injury prevention.
Adaptive performance: A standard workout consists of lots of the same movement that goes from point a, to point b. Putting together a workout that forces the body to move in different planes of motion would enhance overall performance a whole lot more. So for this, we will focus on lots of lateral movements, plyometrics, and movements that offer complexity.
Skills Training: This one is mostly optional, but for those who want the added benefit of martial arts skills with the training, doing some form of practice would complement this workout routine. While it won't be included in the workout plan, we have plenty of resources you can use below!
How to apply:
Check these out.
How to Workout Like Lara Croft in Real Life
From a gym bro's perspective, this is what you will get out of this workout program:
Lara Croft's lean, muscular physique
Lara Croft's performance
Lara Croft's durability
Lara Croft Full Workout Breakdown
Days 1, 3 and 5
These workouts will be formed using the push/pull/legs method but with a spin!
Instead of the standardized workouts most characters that follow the PPL do, this one will focus primarily on performance. So, instead of a row, do a sled pull. Instead of a lat pulldown, do an explosive pull-up, and so on.
That way, not only would you be able to build muscles and proportions through recovery, but you will also be able to train to perform like the Tomb Raider.
Days 2 and 4
These workouts will be martial arts-based.
While this isn't going to be seen in the workout plan, you can check out the full comprehensive martial arts plans we have to offer here:
Now, let's get to the training!
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Day 1: Lara Croft Push Workout
Warm-Up
Dynamic Stretches: Arm circles, leg swings, torso twists (5 minutes)
Jump Rope: 3 minutes
Main Workout
Explosive Push-Ups: 4 sets of 8-12 reps
Dumbbell Bench Press: 4 sets of 8-12 reps
Medicine Ball Slams: 4 sets of 15 reps
Overhead Dumbbell Press: 4 sets of 8-12 reps
Kettlebell Swings: 4 sets of 15 reps
Battle Ropes: 3 sets of 30 seconds
Core Work
Plank to Push-Up: 3 sets of 12 reps
Hanging Leg Raises: 3 sets of 15 reps
Day 2: Lara Croft Martial Arts Workout
You can check out our additional martial arts resources here for the most comprehensive combat workouts!
Day 3: Pull
Warm-Up
Dynamic Stretches: Arm circles, leg swings, torso twists (5 minutes)
Jump Rope: 3 minutes
Main Workout
Explosive Pull-Ups: 4 sets of 6-10 reps
Bent Over Dumbbell Rows: 4 sets of 8-12 reps
Tire Flips: 4 sets of 10 reps
Single-Arm Dumbbell Rows: 4 sets of 8-12 reps (each arm)
Sled Pulls: 4 sets of 30 meters
Farmer’s Walk: 3 sets of 40 meters
Core Work
Russian Twists with Medicine Ball: 3 sets of 20 reps (10 each side)
Supermans: 3 sets of 15 reps
Day 4: Lara Croft Martial Arts Workout
You can check out our additional martial arts resources here for the most comprehensive combat workouts!
Day 5: Legs
Warm-Up
Dynamic Stretches: Leg swings, hip circles, lunges (5 minutes)
Jump Rope: 3 minutes
Main Workout
Jump Squats: 4 sets of 15 reps
Barbell Back Squats: 4 sets of 8-12 reps
Box Jumps: 4 sets of 12 reps
Walking Lunges: 4 sets of 20 reps (10 each leg)
Sled Pushes: 4 sets of 30 meters
Deadlifts: 4 sets of 8-12 reps
Core Work
Ab Wheel Rollouts: 3 sets of 10 reps
Side Plank: 3 sets of 30 seconds each side
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