The Aya Brea Workout

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Nutrition Recommendations:

Macros and You!
The Fighter Diet!
The Simplest (Simplest!) Rule to a Healthy Diet

Before Workout:

Warm Up!

After Workout:

Cool down!

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

Equipment Needed:

Pull Up Bar

Strength: 

Level 1(beginner):
3×5-10 Chair-assisted pullups
3×5-10 Kneeling pushups
3×5-10 Bodyweight squats
3×5-10 second Planks

Level 2(Intermediate):
5×5-10 Pullups
5×5-10 Pushups
5×5-10 Bodyweight squats
5×5-10 second Planks

Level 3(Advanced):
5×5-10 Pullups
5×5-10 Pushups
5×5-10 Inverted Bodyweight Rows
5×5-10 Pike Pushups
5×5-10 Bodyweight squats
5×5-10 Step-ups
5×5-10 second Planks

Level 4(Savior of Humanity):
5×10-15 Pullups
5×10-15 Pushups
5×10-15 Inverted Bodyweight Rows
5×5-10 Handstand Pushups
5×5-10 Tuck Jumps
5×5-10 Jumping Step-ups
5×5-10 second Dragon Flags

Strength Notes:

We’re building a good all-around fitness regimen here, with minimal equipment.  Aya gets in weird situations, she needs to be in good enough shape to handle whatever comes at her.  We’re looking to be versatile, with good muscular endurance and the ability to scramble around in an urban environment.

Cardio

Cardio Workout A:

Level 1(Beginner):
30 minute walk/jog (jog when you are able, walk when you cannot)
Level 2(Intermediate):
30 minute jog (keep an easy pace when first starting out)
Level 3(Advanced):
30 minute run (going for speed/distance now.  See how far you can get in half an hour)
Level 4(Savior of Humanity):
45 minute run (same as level 3, but for another 15 minutes of fun!)

Challenge Mode: Do the prescribed cardio workout, but skip instead of run!

Cardio Workout B:

Tabata Sprints (20 seconds sprinting, 10 seconds walking/jogging, repeat 8 times)

Challenge Mode: Do ’em on a hill!

Cardio Notes:

Aya’s cardio is very similar to Faith’s.  Lots of cardio, with a need for speed, to help prepare us for chasing or evading parasite hosts.  Aya does a lot of movement through urban environments, just like Faith, and speed is definitely an asset versus some of the beasties she faces.

Schedule

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

Schedule Notes:

As usual, feel free to take an extra rest day if you need to (I’d recommend day 6), especially when you’re starting out.  Beyond that, just listen to your body, and don’t be afraid to push a little harder when you feel you’re able.  Challenging ourselves is how we grow!

That’s it for our time with Aya!  I’ll see you again tomorrow with a video post!  Until then, remember to live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace