The Jill Valentine Workout

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Jill’s defining characteristics are most definitely tenacity, resiliency, and self-sufficiency.  She’s strong enough to be able to handle herself in the event of a bio-weapons event, and she’s got the chutzpah to keep herself going the whole time.  Though not superhumanly strong (with the exception of when she was under the mind control and performance boosting drug, P30), she’s still strong enough to hold her own against any other person in hand to hand combat, which is quite impressive given her smaller stature.

For Jill, we’re going to look at an endurance-heavy, bodyweight-style workout, inspired partially by her Delta Force training origins.  We want to get strong, but remain slim and maneuverable.  We also want the ability to just go, for a long, long time, so we’re going to dip a bit more into long-form cardio and high rep counts than we typically do.  For diet, as usual, we want to follow the guidelines laid out in Macros and You, along with some of the food recommendations from The Fighter Diet.

Note: This workout is split into four tiers in order to easily plug into the RPG Fitness workout system.

Required Equipment:

Pull up bar

Strength Workouts

Level 1 (beginner):

3×3-5 Kneeling push ups
3×3-5 Chair-assisted pull ups
3×3-5 Bodyweight squats
3×3-5 Crunches
3×5-10 Second planks

Level 2 (intermediate):

5×3-10 Push ups
5×3-10 Pull ups
5×3-10 Pike push ups
5×3-10 Bodyweight squats
5×7-15 Crunches
5×10-20 Second planks

Level 3 (advanced):

5×10-15 Push ups
5×10-15 Pull ups
5×10-15 Pike push ups
5×10-15 Bodyweight squats
5×20-25 Crunches
5×5-10 Leg lifts
5×25-30 Second planks

Level 4 (S.T.A.R.S Agent):

5×20-25 Push ups
5×15-20 Pull ups
5×5-10 Handstand push ups
5×5-10 Pistol squats
5×20-25 Russian twists
5×5-10 Dragon flags
5×25-30 Second planks

Strength Workout Notes:

So, the great thing about this workout is that you can do it basically anywhere (with the exception of the pull ups).  Very minimal equipment.  This workout is going to build a lot of muscular endurance, and a good amount of strength (though nothing like what Chris Redfield would hit in terms of power…but that’s okay, Jill can run circles around him all day long).  We do a lot of core work to enhance bodily control when climbing, fighting hand to hand, and bracing ourselves for firearms.  Not too much leg work, just enough to keep us strong, mostly because there’s going to be a lot of leg work in the cardio workouts.

Cardio Workouts

Level 1 (beginner):

30 minute walk/run (walk at a brisk pace, gradually work in more running until you’re running the whole time)

Level 2 (intermediate):

30 minute run
5×21 foot sprints (rest for 30 seconds between each sprint

Level 3 (advanced):

45 minute run
7×21 foot sprints (rest for 30 seconds between each sprint

Level 4 (S.T.A.R.S Agent):

60 minute run
10×21 foot sprints (rest for 30 seconds between each sprint

Cardio Notes:

Simple, straightforward.  We’re going to be running a lot.  If you’ve got really bad joints or something else inhibiting you from running, an equivalent time riding a bike at a good clip, or half the time swimming, can be substituted in.  The sprints are measured for what’s known in police training as the minimum safe distance against an armed attacker.  We’re going to assume Jill wants to be able to close the distance if she finds herself without a firearm, before bio-weapons or umbrella agents can utilize ranged weaponry against her.


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

Schedule Notes:

Feel free to swap in an extra rest day when you’re first starting out.  We work strength a bit more than our cardio because we want to give our joints more time to recover between runs (running can be kind of tough on your body at first).

That’s it for today!  I hope you enjoyed our time with Jill Valentine!  Tune in tomorrow for our video of the week.  Also, the newsletter goes out tomorrow night, so make sure you’ve joined up so you can keep abreast of all that’s going on with the blog.  Live boldly, change the world, be awesome.

Dan “DaRatmastah” Wallace

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20 thoughts on “The Jill Valentine Workout

  1. Alex says:

    So there is a Jill Valentine and a Christ Redfield now. Are you going to go through out more Resident Evil Characters? Like Leon S. Kennedy, Adam Wong(great acrobatic moves), Jake Muller(Flashy Fighting Moves) or Albert Wesker (Super Human powers). I have not much say on Leon because besides looks and character development he is rather balanced physical and skill wise like good but not outstanding or something that other characters have(except may be being smooth with the ladies). Anyway that was just a though, Leon is my favourite character.

  2. Charlie says:

    I’ve noticed you don’t seem to have anything about cooling down and stretching post workout on any (that I have seen) of your characters. I think it would be a good addition since my old athletic trainer used to drill into us “you are 10% stronger and faster when stretched out and 100% less likely to get injured”

    • DaRatmastah says:

      Ah! Good point. I actually have done up two videos for this purpose on the youtube channel here: How to Warm Up and How to Cool Down. I’ve honestly just been forgetting to post them with the workouts lately, thanks for the reminder!

      I will have to disagree with your trainer, however, on one point. There’s a LOT of evidence that stretching (namely static stretching, though dynamic stretching, too) actually DECREASES your strength and speed, if done before a workout, and doesn’t actually do anything to prevent injury. The general rule of thumb now is muscular and joint warmups before hand (with some dynamic stretching, depending on the activity) to prevent injury, followed by static stretching and cooldown motions AFTER the workout to preserve flexibility/range of motion, and decrease DOMS (delayed onset muscle soreness).

      • Charlie says:

        I think we’re arguing the same subject? My statement was based on post workout stretching and cool down. After training session stretching is what helps you get faster and stronger and prevents injury. Dynamic and static stretching both encourage full range of motion which

        From my some of my understanding YOU MAY BE CORRECT pre-workout static stretching can be detrimental to your workout (the deadlift really proves this) and it is very hard on your joints, tendons, ligaments or muscles when you stretch cold. Static stretching relaxes the muscles and may effect their explosive contraction. That may cause injury if you look at explosive moves like plyo-box jumps where the muscles must contract explosively in order to take off and land properly.

        Another thought too is that Mike Boyle (often voted the best strength and conditioning coach in America) advocates tri-sets with stretching included for his elite athletes.

        O also this is a sweet discussion we’re having

        • DaRatmastah says:

          haha, yeah, it sounds like we’re coming at this from the same angle. I was just speaking out against static stretching BEFORE a workout, vs. during/after.

  3. Pingback: Character Spotlight: Jill Valentine | Be a Game Character

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