The Faith Workout

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The Faith Workout
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Sorry for the later-than-usual post, I had a pretty busy day, today.  Anyway, here’s the Faith workout!  We’re focused on solid muscular endurance and cardiovascular health here, to make sure you can keep running, even with the blues and Pirandello Kruger security after you.  At the same time, though, we want to build solid explosiveness for vaults, and quick bursts of speed when you need to get away fast!

Don’t forget, before you do any workout, make sure you warm up first!  Check out the video tutorial for warming up, here.

Along the same lines, make sure you perform a good cool down session after working out.  The video for that is here!

Note: This workout is split into four levels, so it can be easily plugged into the RPG Fitness system!

Equipment Needed:
Chinup Bar
Three Chairs
A Sturdy Table or Low Bar

Cardio A (distance):
Level 1(Beginner):
Walk at a brisk pace for at least thirty 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(Intermediate):
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.  When this gets easy, decrease walking time and increase running time until you’re running for the full half hour.
Level 3(Advanced):
Run for half an hour, but start going for distance.  See how far you can go in that half an hour.  When you can pull off three and a half miles in that half hour, go up to level 4.
Level 4(Runner):
Work your way up to an hour of running, but maintaining and still increasing the pace you had at level three.  Shoot for eight miles in an hour.

Cardio B (speed):
Level 1(Beginner):
Run as fast as you can for twenty seconds.  Rest for ten seconds.  Repeat this set eight times (should be four minutes, total).

Level 2(Intermediate):
Same as Level 1, but repeat the set sixteen times instead of eight (should be eight minutes, total).

Level 3(Advanced):
Hill sprints!  Find a good sized hill, large and steep enough that sprinting up it takes you 15-20 seconds.  Go back to level 1, but going up the hill!

Level 4(Runner):
More hill sprints!  Same as level 2, but on the hill!

Strength:
Level 1(beginner):
5×5 Chair assisted pullups(palms facing away)
5×5 Kneeling pushups
5×10 Bodyweight squats
5×10 Chair Step-ups (put your feet on a chair high enough that your knee is bent at a 90 degree angle.  Step up onto the chair with your other foot, and then put the original foot that was up on the floor, so your feet switch position.  One of these on each side is one rep)
5×10 Calf raises (feet together, raise up on your toes, and back down again)
5×10 Crunches
5×10 Leg lifts

Level 2(moderate):
5×5 Hanging pullups(palms away)
5×5-10 Standard pushups
5×10 Tuck jumps
5×10 Calf bounces (same as your raises from before, but pushing up hard enough to get airborn)
5×10 Chair Jumps(same as your chair step-ups from before, but now when you bring your foot off the floor, jump off the chair as high as you can, driving yourself upward with your bent leg)
5×10 Bicycle crunches

Level 3(advanced):
5×10-20 Hanging pullups(palms away)
5×10-20 Suspended Pushups
5×10-20 Chair Dips
5×10-20 Inverted Bodyweight Rows
5×10 Calf Bounces Over an Obstacle (pick an obstacle 3-5 inches high, bounce side-to-side over it)
5×10 Tuck jumps (Just try to keep increasing your height)
5×10 Chair Jumps (As with the tuck jumps, just try to jump higher)
5×25 Russian Twists
5×25 Bicycle Crunches

Level 4(Runner):
5×10-20 Muscle ups
5×25 Suspended Pushups
5×25 Hanging Dips
5×25 Inverted Bodyweight Rows
5×20 Calf Bounces Over an Obstacle (pick an obstacle 5-10 inches high, bounce side-to-side over it)
5×20 Tuck jumps (Just try to keep increasing your height)
5×20 Chair Jumps (As with the tuck jumps, just try to jump higher)
5×35 Russian Twists
5×35 Bicycle Crunches

Schedule:
Day 1: Cardio A
Day 2: Strength
Day 3: Rest
Day 4: Cardio B
Day 5: Strength
Day 6: Cardio A
Day 7: Rest.

As always, make sure you listen to your body and know your limits.  If you’ve never undertaken a serious workout regimen before, take it easy at first, and take an extra rest day if you need to.  Remember, getting fit is a long-distance race, not a first-day sprint!

That’s all for today!  Please don’t forget to like the blog on Facebook, and follow on Twitter and Tumblr.  While you’re at it, if you enjoyed this post, please share/retweet it to your friends!  I’ll be back again tomorrow, with The Skills of Faith! Until then, remember to live boldly, change the world, and continue to be awesome.

Dan “DaRatmastah” Wallace