The Edward Kenway Workout

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The Edward Kenway Workout
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Edward Kenway Workout

Awwww yeah.  Ezio started us off, so why not focus on Edward for our relaunch?  Below you’ll find the video guides for this workout, so you can see me show you how to do all the exercises properly!

Note: This workout is split up into four levels to easily plug into the RPG Fitness leveling system!


Strength Workouts


3×5-10 Chair-assisted pullups
3×5-10 Kneeling Pushups
3×5-10 Seated bodyweight rows
3×5-10 Wall pushups
3×5-10 Bodyweight Squats
3×5-10 Crunches


5×5-10 Pullups
5×5-10 Pushups
5×5-10 Bodyweight Rows
5×5-10 Pike Pushups
5×5-10 Bodyweight Squats
5×5-10 Twist Crunches


5×5-10 Towel Pullups
5×10-15 Suspended Pushups
5×5-10 Rope or Pole Climbs
5×10-15 Bodyweight Rows
5×5-10 One-legged Squats
5×5-10 Tuck Jumps
5×5-10 Bicycle Crunches


5×5-10 One-Armed Towel Pullups
5×10-15 Suspended Pushups (with weighted vest)
5×10 Rope or Pole Climbs (no feet)
5×10-15 Bodyweight Rows (with weighted vest)
5×5-10 One-Legged Squats (with weighted vest)
5×5-10 Burpees(with pushup and tuck jump)
5×20-30 Bicycle Crunches

Cardio Workouts:


5×5-10 jumping jacks
20-30 minutes brisk walking


4-8×10-20 second sprints
30 minutes jogging

1-10-1 burpees with 15 jumping jacks in between
30 minutes jogging, with 20 second sprints every 5 minutes


1-10-1 clap pushup, tuck-jump burpees with 15 jumping jacks in between
30 minutes running(for time)
10 hill sprints


Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio
Day 7: Rest


On the strength sets, progress up to the next level once you start hitting max recommended reps on most of your sets.  Don’t be afraid to bump up to the next level a little early in order to push yourself, just be careful you don’t overdo it and injure yourself.

On the cardio sets, pick one of the two options at your level for cardio day 1, and do the other for day 2(assuming you are able).  I actually really wanted to recommend swimming instead of running for this one, but not many people have a pool available year-round.  That said, feel free to sub in some swimming instead of the running workouts, if you can.

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21 thoughts on “The Edward Kenway Workout

    • DaRatmastah says:

      I want to sometime in the near future! For now you would be well served checking out Ezio, Conno, and Faith Connors!

  1. Wessel says:

    What is the focus of this workout? Is it like the Ezio one? I don’t have a lot of experience with workouts, so I don’t know what to nake of the exercises.

    • DaRatmastah says:

      Edward is more similar to Ezio than Connor, in that he has a bit more finesse and a bit slimmer build. Ezio is built more for long distance pursuits/escapes, though, whereas with Edward we focus more in explosive speed over short distances, and a powerful and capable upper body/hands, for more explosive striking and better climbing of ropes and whatnot.

    • DaRatmastah says:

      I’m a little hesitant to jump into them, even though I’ve been asked before… I know they each have video games, and good ones, too! Buuuut they originated outside of video game world, and I kind of want to do characters exclusive to video game world. I’m not sure, though, just because I’ve had some people ask. Tell ya what: if I get a whole bunch of people asking me, I’ll do ’em. So if you can get enough of your friends and whatnot to message/comment/email me about doing them, I’ll go for it =D Otherwise I’ll probably get to it eventually, but probably not TOO soon.

      Oh yeah, and Solid Snake from Metal Gear Solid is gonna be our next character =D

  2. Jarcin says:

    What do you think is a good measure to move to the next level? I’m going to have to start at beginner, but don’t know at what point I should go to the next level. Do I wait til it’s no problem to do it, do I wait until I can easily do it without exhausting myself, where do you feel is a good place to draw the line?

    • DaRatmastah says:

      Good question! Generally you’re ready to move up to the next level when you can do the maximum number of reps recommended for each set. Notice it says “5-10,” so when you’re first starting out you do, say, 5 kneeling pushups for every set. Next workout you do, you add an extra pushup to a couple of sets. Then all your sets, then you bump up to 7 pushups for every set. When you finally get to 5 sets of 10 kneeling pushups, you’re ready to move on to the next level. Also note that you may not be ready to fully bump up to the next level (maybe you can do full pushups, but you’re not quite ready for unassisted pullups yet), just start filtering in the next level of exercises where you can, and sub them in for their lower-level version.

      Hope this helps, let me know if you need clarification or have any more questions. Thanks so much for reading!

  3. Aditya Wanchoo says:

    Dear Dan,

    I am a nearly 5’10 mesomorph and endomorphism cusp by physique, still on my way on losing weight from 100 kg to my target of 78 kg. I did work on the Master chief workout extensively but then i found it was also increasing my muscle mass thus not making me more swift and agile. A good friend and fan of yours suggest that i work the Edward Kenway workout and mix it up wit Hitman workout that you release somewhere in the future (which by my experience in the last week has been really rewarding, Thanks to her).

    Personally speaking, although strength and badass bulk attract me, but it will be much better for me to work on my stamina and produce lightening fast moves with pinpoint precision ( i am a hand to hand buff too). i would like to know your suggestions on this… Plus i need a little help with a good diet plan, I happen to be a vegan with a little weakness for dairy products.

    Is it possible for me to have the terrifying moves and conditioned body of a fighter and the tactically brilliant and focused mind of the rogue coupled with the protectiveness, Raw determination and endearing psyche of a tank ? Forgive me, I’m a greedy little Geek…

      • The COOL Alex says:

        Just making sure you know it’s Max Payne (not “May”). Honestly it would be awesome to see him on here. Also I was wondering if anyone has heard of the game Mini Ninjas. It was my first actual video game 😛

    • DaRatmastah says:

      Sure! You might see some slower progress towards certain goals, depending on what your goals are, however. You also stand the risk of overtraining your body. I recommend doing one workout program for 6-8 weeks before switching to another, if you are going to rotate.

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