Jinx (Arcane) Inspired Workout Plan
Without Chemtech Upgrades or Shimmer (sorry!)
Backstory
Jinx, named Powder in her younger years, was a clumsy, but innocent and sweet child, always wanting to help and looking up to her big sister, Vi. Despite her clumsiness, she was a very creative inventor showing her mental aptitude, and was highly accurate with a gun. She was also very impulsive, making many well-intentioned mistakes.
In an attempt to save her adoptive father, Vander, Powder (Jinx) used the destructive hextech crystals to power her bombs, destroying Silco’s shimmer factory and killing Vander in the process. Powder see’s Vi and Vander, and in a fit of grief and anguish, Vi angrily calls Powder “jinx”. Powder, deeply hurt by her role model and big sister, ran away, later being adopted by Silco.
This once quiet and kind-hearted, Jinx grew corrupt under Silco’s influence. She became a force of pure chaos and violence, killing anyone without a second thought, even seemingly enjoying it.
Jinx Stats
Age: 18
Height: 5’ 3”
Weight: 97-110lbs
Enhanced: Yes (Chemtech alterations powered by shimmer)
Jinx is below average height (5’ 4”) and has a very slim build. She is enhanced with chemtech powered by shimmer making her incredibly strong.
Jinx Diet and Nutrition
Without having much information on Jinx’s diet, we can make some assumptions based on her build and lifestyle:
Jinx is highly impulsive and chaotic, mostly focused on achieving her mischievous goals
She is usually active and on the go, and distracted by her mood swings and intrusive thoughts
With this information, we can assume she isn’t thinking much about food, which could be why she is severely underweight.
I don’t recommend eating in such a deprived manner.
With the goal of strength, stamina, and health in mind (and a lack of chemtech or shimmer enhancements), while maintaining a slim physique with a busy/chaotic lifestyle, we will use the following recommendations:
20/4 intermittent fasting protocol (20h fasting and 4h eating window)
Eat at your BMR calories until reaching goal weight—then factor exercise calories burned
It’s very simple!
Jinx Build
Chemically Altered Physiology: Due to being subjected to a horrendous experiment revolving around shimmer to save her life, Jinx would permanently have shimmer inside her body. This would give her strength, speed, and durability beyond of a normal human, in exchange for an, even more, deteriorated mental state.
Jinx is enhanced by chemtech and shimmer, giving her super strength, speed, endurance, and resilience.
We are going to achieve these goals without the use of enhancements by dialing in our diet, and working as hard as possible with our exercise.
With a busy/chaotic lifestyle in mind as well, we can achieve all of these goals by using bodyweight AMRAP workouts to maximize our effective time.
The Workout Plan
Finally, the workout plan!
We’ll be training full-body circuits every other day, 3 days each week, focusing more on strength. Additionally, between our main workouts, we will be doing endurance-focused training and skill training as accessory work.
Weekly Schedule
Mon: Full-body AMRAP circuit
Tue: Endurance
Wed: Full-body AMRAP circuit
Thu: Endurance
Fri: Full-body AMRAP circuit
Sat: Bonus active rest; Parkour/Agility/Gun/Combat skills, or extra endurance
Sun: Rest
Full-body AMRAP Circuit
Perform 3 rounds completing as many repetitions as possible for each exercise in the allotted time. Rest for a maximum of 60 seconds between rounds. Work as hard as possible while maintaining good form.
We have a built-in timer in our client app, but you can simply set up a timer on your phone to alert you for each exercise.
Warm-up
To get the blood flowing:
Jog 400-800m
or
Jog in place for 90-180 seconds
Circuit (3 Rounds)
60s Push-Up
45s Bodyweight Squats
60s Superman Hold (1s top pause)
60s Burpee
45s Mountain Climbers
60s Bodyweight Glute Bridges (1s top pause)
60s Swimmer
45s Dive-Bomber Push-Up
60s Skater Lunges
45s Plank
Endurance Training
We’ll use 3 options here: good, better, best.
Good:
Cardio training for 45-60 minutes:
biking
running
elliptical training
walking
swimming
row machine
Better:
Sprints, parkour, other agility or speed training for 30-60 minutes
Best:
HIIT cardio training 30-60 minutes depending on fitness level
I crowned HIIT training as the best style of endurance training because it will improve your endurance while simultaneously improving your speed and power.
Bonus Day
The sixth day is also a rest day, but we will still practice some movement—an active rest day. We can speed up recovery time by doing lighter exercises on a rest day by increasing circulation without exhausting our muscles.
If you’re feeling Jinx-like you will work on agility (parkour), gun skills, or combat skills. But you can also do an extra cardio endurance session, or another form of light exercise to improve flexibility like yoga or stretching.
Have fun building like Jinx!
References
https://www.thegamer.com/league-of-legends-champions-in-arcane/
https://www.cbr.com/arcane-strong-powerful-characters-league-legends-netflix/
https://arcane.fandom.com/wiki/Jinx
https://leagueoflegends.fandom.com/wiki/Jinx/Arcane