We all have our own fitness goals. Whether it is to lose weight, build strength, raise our conditioning level or all of the above, we push ourselves to the limit to achieve this day in, day out.

Often we read motivation pieces here on WatchFit and elsewhere just to keep us focused on the long road ahead. On the other hand, we look up to people, real life or fictional, who we can relate to and have risen above adversity time and again…

Someone like Lara Croft!

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Lara Croft is an iconic British ‘90s video game character

She is the main protagonist of the highly successful, globally recognized Tomb Raider franchise. From her pixelated origins back in 1996 to today’s more refined image, Lara Croft is represented as a bright, gorgeous and athletic English archaeologist/adventurer. Her influence spans movies starring Angelina Jolie and the upcoming Alicia Vikander 2018 film.

She has also made it into the world of online entertainment in the form of Spin Genie and its slot machine variant, Tomb Raider. Basically, we can all follow Lara Croft’s development as a positive agent of change and apply those factors to our fitness regimen.

This overall health evolution is divided into two parts, each having four different levels.

The first aims to build our cardio with simple exercises we can do at home, while the second focuses on strength training using basic equipment such as a chin up bar, which has tons of benefits according to Mark’s Daily Apple, a towel, and an old newspaper.

Do this alternating workout five times a week and you’re on your way to achieving total Lara Croft-like fitness.

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So here’s a rundown of the Tomb Raider exercise.

CARDIO:

Beginner Level:

It starts with brisk-paced walking for 35 to 45 minutes outdoors. You can do this at a local park or just outside your home. Maintain an elevated heart rate at all times to get the most out of your workout. If this phase feels to easy and simple for you, then it’s time to move on to the next.

Intermediate Level:

Slowly incorporate light jogging into your walks. The simplest of sets consist of a one-minute jog followed by a four-minute brisk walk. After completing every 4:1 set, stop and do 20 jumping jacks. Increase your jogging:walking ratio gradually until you’ve covered the 35 to 45-minute workout.

Advanced Level:

We’re now targeting speed. Go hard and see how many kilometres (or miles) we can achieve in our run. Keep stopping every five minutes, however, this time, instead of doing 20 jumping jacks, hit the pavement and complete 10 basic burpees (without jumping and pushing up).

Lara Croft Level:

This is relatively the same as the previous level, but instead of finishing 10 basic burpees in between, let’s do 15 with a jump, a push-up, and a tuck jump.

cardio and strength training _1

STRENGTH:

Beginner Level:

10 chair-assisted chin ups (palm away) for three sets
10 kneeling push-ups for three sets
10 bodyweight squats for three sets
25 crunches for 3 sets
1 newspaper crumple for 3 sets each hand (using one hand, pinch the corner of the newspaper while standing and holding out your arms in front so the paper’s hanging without touching anything. Slowly crumple it into a ball and repeat on the other hand.)

Intermediate Level:

15 chair-assisted chin ups (palm away) for three sets
15 kneeling push-ups for three sets
20 bodyweight squats for three sets
25 bicycle crunches for three sets
30 seconds chin up bar hangs for three sets

Advanced Level:

10 chin ups for three sets
10 push-ups for three sets
15 tuck jumps for three sets
50 bicycle crunches for three sets
30 seconds towel hangs for three sets

Lara Croft Level:

15 towel chin ups for four to five sets
15 clap push-ups for four to five sets
20 tuck jumps for four to five sets
50 bicycle crunches for four to five sets
30 seconds leg lift hold for four to five sets

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