Note: This workout is split into four tiers in order to easily plug into the RPG Fitness workout system.
5×5-10 Kneeling pushups
5×5-10 Chair-Assisted Pull Ups
5×5-10 Wall Squats
5-7×5-10 Pull Ups
5×5-10 Bodyweight Squats
7-10×5-10 Pull Ups
7-10×5-10 Bodyweight Squats
5×2:00 minutes – As many pushups as you can
5×1:00 minute – As many pull ups as you can
5×2:00 minutes – As many sit ups as you can
5×30 seconds – As many bodyweight squats as you can
Strength Notes: Solid Snake was originally a green beret, so we’re starting with that as our basic platform for strength here. Rather than being able to put up tons of weight, the military cares more about you being able to go forever – to take whatever punishment you get and have your muscles keep going. This fits Snake’s own personality and approach to things very nicely. The man has no quit in him. Notice that, unlike some of our other characters, the number of sets you do increases with each workout, though the number of reps you’re shooting for pretty much stays the same. When you can do the max number of reps (10) for the max number of sets recommended for that level, you’re ready to bump up to the next level.
Death by 10 Meters:
Set up a five meter (16 foot) track. Run from one end to the other and back (so ten meters total distance covered) in one minute. The next minute, do it twice. Add a ten meter interval to every minute until you can’t do any more.
Jog for sixty seconds, and then sprint for thirty seconds. When starting out, shoot for four repetitions (so six minutes total. Gradually add more repetitions until you get up to at least eight (for twelve minutes total). Can you do it for twenty minutes? =D
Run for at least half an hour. Walk when you need to (when you’re first starting out), until you can run the whole time. Then start seeing how many miles you can back into half an hour or forty-five minutes.
Cardio Notes: You can pick any one of these options for your “cardio” days, but make sure you don’t repeat the same workout back to back. Also make your you get in at least one “Just Run” set every week.
Day 1: Strength
Day 2: Cardio
Day 3: Strength
Day 4: Cardio
Day 5: Strength
Day 6: Cardio
Day 7: Rest
Schedule notes: You can sub in a rest day on day 3 or 4 if you need to, especially when you’re starting out. Listen to your body, and don’t hurt yourself. A single rest day will affect your schedule a lot less than taking off a month or two due to injury!
That’s all for today. Hope you liked the workout! Sorry it was a long time coming. The next character poll will be going live on Facebook/Tumblr/Twitter in a day or two, so keep your eyes open! It’s gonna be a doozy…