Workouts
The Link Workout
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Character Breakdown: Link
The Link Workout
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So a bit later in the day than usual, but here it is! The Link workout! For anyone new to the format, I’ll be giving you a cardio workout, then a strength workout, then a schedule to stick with. As far as diet goes, I’d recommend The Fighter Diet, although since we’re doing a lot of cardio, you might want to get a bit more in the complex carbohydrates department! Exercises that are new to the blog will have accompanying videos at the bottom of the post! If you’re unsure of an exercise and it’s not in the links at the bottom, check the older character workouts for instructions!
Also, make sure you always warm up before exercising! I did a video tutorial on how to warm up properly, so check it out!
Our Link workout is going to bear some similarities to Ezio’s because, well, they’re rather similar. Link has more of a proclivity for distance running, however, whereas Ezio is more about short bursts. Similarly, Link tends to fight more and climb less, so we focus a bit more on fight conditioning here.
Note: This workout is split into four levels, so it can be easily plugged into the RPG Fitness system!
Equipment Needed:
Sledgehammer(start with a low weight, maybe 5-8 lbs, work yourself up)
Chinup Bar(featured in most of my workouts, always an excellent investment)
Weighted Backpack(I use this army surplus bag[referral link], and fill it with sand, though you can use books or rocks, too)
Cardio:
Level 1(beginner):
Walk at a brisk pace for at least thirty-forty minutes. Pick a pace that will be strenuous for you, without completely killing you, then just do that for half an hour or more. Vary your inclines/terrain for added challenge.
Level 2(moderate):
This is more of a general progression. Interval running/walking. Walk for two minutes, run for one minute. Repeat this for at least half an hour or forty minutes. When this gets easy, decrease walking time and increase running time until you’re running for the full half hour.
Level 3(advanced):
Run at an even pace for at least forty minutes. Finish with as many ten second sprints as you can manage without giving yourself a heart attack.
Level 4(knight):
Run at an even pace for at least an hour. Finish with as many hill sprints as you can manage without giving yourself a heart attack.
Strength:
3×10=three sets of ten repetitions. Perform all exercises listed in order for one set, rest two minutes, then go again.
Level 1(beginner):
3×10 Chair assisted pullups(palms facing away)
3×10 Pike Pushups
3×10 Kneeling pushups
3×10 Bodyweight squats
3×15 Bicycle Crunches(15 each side)
3×10 Oblique Side Crunches(10 each side)
3×5 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
Level 2(moderate):
3×10 Pullups(palms facing away)
3×15 Pike Pushups
3×15 Pushups
3×10 Bodyweight squats
3×25 Bicycle Crunches(25 each side)
3×15 Oblique Side Crunches(15 each side)
3×10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
Level 3(advanced):
5×10 Pullups(palms facing away)
5×15 Pike Pushups
5×15 Pushups
5×10 Bodyweight squats
5×25 Bicycle Crunches(25 each side)
5×15 Oblique Side Crunches(15 each side)
5×10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
Level 4(knight):
5×10 Pullups(palms facing away)(with 10lb backpack)
5×15 Handstand Pushups
5×15 Pushups(with 10 lb backpack)
5×10 Bodyweight squats(with 10 lb backpack)
5×50 Bicycle Crunches(50 each side)
5×25 Oblique Side Crunches(25 each side)
5×10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)
Schedule:
Day 1: Light cardio, followed by strength workout.
Day 2: Cardio.
Day 3: Light cardio, followed by strength workout.
Day 4: Rest
Day 5: Light cardio, followed by strength workout.
Day 6: Cardio.
Day 7: Rest.
Light cardio means either do the cardio workout one level down from your normal difficulty level, or do your normal difficulty level with less intensity.
On your sledgehammer levers, as you progress in workouts try to slide your hand closer and closer to the end of the handle. When you can do all your reps with your hands on the end of the handle, it’s time to move up in sledgehammer weight. As always, listen to your body, if it says ow, STOP!!
Any questions can be posted to the comments section, on the Facebook page, or on my Twitter.
Tomorrow, we take a look at the skills of Link! What skills and talents does a knight of Hyrule need?
Until then, continue to be awesome!
Dan “DaRatmastah” Wallace
Link, The Legend of Zelda, Hyrule, and all property therein are © Nintendo.
Exercise index:
Sledgehammer Levers: http://www.youtube.com/watch?v=-ay6Wd3HMXs
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You should do a video on how to do back flips ((if you could do that)) or some kind of acrobat-like moves and incorporate that into part of the cardio portion.
Nevertheless, an amazing Link workout.
P.S. Just so you know, I LOVE your website… I hope you dont get too busy to update your site. I never really knew gamers liked to workout, i thought i was just a rarity… Anyways may U continue to be awesome.
🙂
Haha, that’s a great idea! Today was the first of hopefully MANY future video releases, and I will definitely be working that in =) So glad you like the site, and no, you are not alone! Make sure you join The Champions Guild so you stay up-to-date on the goings-on around here!
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Hey Dan! So I live in an apartment building, and will most likely not be able to do sledgehammer levers there without annoying everything in a 100 foot radius. Do you have any reccomendations for exercises I could use as a substitute?
Sure! Though it won’t work quite the same as a sledge lever, you can always give some captains of crush grippers a shot: http://www.amazon.com/gp/product/B00FAT6DCU/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B00FAT6DCU&linkCode=as2&tag=beagach-20&linkId=RFHJPIQ22A2JRJFP“>Captains of Crush Hand Gripper
Could Calf raisespecially be added to the workout?
Sure!
Should you rest between each exercise for a minute or do it straight away?
Do all the exercises in a row with less than thirty seconds between each one, but then take a 1-2 minute break in between sets.
Are there any supplement exercises for sledgehammer levers?
I mean substitute
Never mind. I found them.
I’m guessing that this will pretty much give you a six-pack, right? I ask this mostly just because Link is always depicted with an epic six-pack, haha