Hey, here’s the info for the Overwatch Inspired Workout series (Overwatch Workout YouTube Playlist).  I’ll be updating soon with our new, about to be released (currently on test server) hero – Doomfist. I don’t have a video for his exercise yet, but info will be in the lists below.  Once I get all of the videos loaded up I’ll link them to the Hero names.

List of Hero Exercises

Ana Get Ups
Bastion Reverse Lunge, then lat raise & front raise
Doomfist Low forward jump, plank, punching pushups(x2), 180 deg jump
D.Va DBBP & Pullover
Genji Ninja Jump, Side Kick Left, Squat, Side Kick Right
Hanzo Dragon Lunges
Junkrat Single Leg Squat Jump or Regular Squat Jump
Lucio Side Jump Skaters
McCree Plank, 3 pt knee tuck both sides, plank jump forward, then back
Mei Snowboarders
Mercy Lat Raise to parallel, rotate palms, arms to overhead, tri ext
Orisa Upright Row
Pharah Flyes & Reverse Flyes
Reaper Deadman Burpees
Reinhardt Hip Thrust
Roadhog Rev Grip RDL to BO Row to Bi Curl
Soldier Walking Pushups
Sombra Fwd Lunge, bkwd lunge
Symmetra Crossbody Curl (1 to each side) to Tri kickback 1 @ time
Torbjorn Hammer Curls
Tracer Fwd Jump, Bkwd Jump, plank, Downdog, Divebomber (1/2)
Widowmaker Plank, Pushup, Row, Tri Kickback L, Row, Tri Kickback R, back to plank,  leg lift each leg, jump into low squat w/db’s at shoulders, stand up and Shoulder press.
Winston Monkey
Zarya Deadlift
Zenyatta KB Swings & Figure 8’s


Muscle Groups – some hit more than listed, but general idea of who does what

Chest Doomfist D.Va Pharah Tracer Reaper Soldier Widow
Back Pharah Roadhog Widow Tracer Zarya
Shoulders Bastion Mercy Tracer McCree Orisa Reaper Widow
Bi’s & Tri’s Mercy Roadhog Symmetra Torbjorn Widow
Legs Bastion Genji Hanzo Junkrat Lucio Mei Reaper Reinhardt Sombra Widow Winston Zarya Zenyatta
Multi Ana Reaper Roadhog Tracer Winston Widow
Core Ana Doomfist McCree Reaper Tracer Soldier Widow Zenyatta
Dynamic Doomfist Genji Junkrat Lucio Mei Reaper Soldier Tracer Winston
Bodyweight Ana Doomfist Genji Junkrat Lucio McCree Mei Reaper Soldier Sombra Tracer Winston


Workout Ideas

Normal pick 6, do 2 – 4 rounds
Competitive Thrower pick 6, refuse to do 1 of the exercises. Tell yourself to do it, then tell yourself to stop being such a tryharder and just stand there doing nothing.
Break it Down – All Dynamic Genji, Soldier, Lucio, Winston, Tracer, Reaper
3 player (short on time) pick 3, 2-4 rounds
1v1 Pick one hero and do as many reps as possible (AMRAP) in 4 minutes.  Next week, do the same one and try to beat it.
1v1 alternate Pick two similar heroes. Hero 1 AMRAP 2 minutes. Rest 4 min.  Then 2 min AMRAP for next hero.
Q Ult Do all of the heroes, 4 rounds of 6. If you’re feeling especially evil make the final round from: Doomfist, Genji, Mei, Lucio, Soldier, Reaper, Widow, Winston
Mystery Heroes Print out the names and draw six randomly
Super Shimada Brothers Genji & Hanzo 3x ea, alternating
Justice Rains from Above Pharah & Mercy 3x ea, alternating
This is Illios Roadhog & Lucio 3x ea, alternating
One Shot, One Kill Ana, Hanzo, Widow
Show Your Support Ana, Lucio, Mercy, Symmetra, Zenyatta
Be Offensive Doomfist, Genji, McCree, Pharah, Reaper, Soldier, Sombra, Tracer
Tanks for the memories D.Va, Orisa, Reinhardt, Roadhog, Winston, Zarya
Go Defense! Bastion, Hanzo, Junkrat, Mei, Torb, Widow
All Brawls 1 round each of : Super Shimada Bros, Justice Rains, Illios, One Shot/Kill, Mystery Heroes
4 Day Week 2upper/2lower—core included
Monday D.Va, Roadhog, Mercy, Orisa, Soldier, Symmetra
Tuesday Ana, Bastion, Genji, Mei, Reinhardt, Zenyatta
Thursday Doomfist, McCree, Pharah, Reaper, Torbjorn, Tracer, Widow
Friday Hanzo, Junkrat, Lucio, Sombra, Winston,  Zarya