The Commander Shepard Workout (Take Two!)

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So, back when I first covered Commander Shepard’s workout, I provided guidelines that a hypothetical human spectre might shoot for, compiled from a number of US military standards, and then provided some tools to potentially achieve those standards.  However, I didn’t provide a full workout plan, especially not in a format that can be easily plugged into the RPG Fitness Leveling sheet.

Recently, Vivian, one of our awesome members in RPGFitGroup, asked me if I could help her with a write-up to assist her in her goal of becoming FemShep!    And I thought, hey, that’s an awesome idea!

And so, here we are!

Style: Station – Perform all sets of a prescribed exercise, resting one minute between each set, before moving on to the next exercise.

Equipment Required:
Pull Up Bar

Strength

Level 1:
3×5-10 Kneeling Push Ups
3×5-10 Chair-Assisted Pull Ups
3×5-10 Bodyweight Squats
3×10 second Planks

Level 2:
3×5-10 Push Ups
3×3-5 Pull Ups
3×5-10 Bodyweight Squats
3×15-20 Crunches

Level 3:
3×8-15 Pull Ups
3×10-20 Bodyweight Squats
3×20-30 Crunches
Push Up Pyramid Level 15 (Do 1 push up, rest 30 seconds, do 2 push ups, rest 30 second, repeat adding a push up each time, until you do 15 push ups, then work your way back down again 14, 13, 12, etc.)

Level 4:
3×15-20 Pull Ups
3×20-30 Bodyweight Squats
3×30-50 Crunches
Push Up Pyramid Level 25 (Do 1 push up, rest 30 seconds, do 2 push ups, rest 30 second, repeat adding a push up each time, until you do 25 push ups, then work your way back down again 24, 23, 22, etc.)

Alternate Workout (Can be used at any level of workout, do not attempt more than twice a month):
Push Ups to Failure
Pull Ups to Failure
Bodyweight Squats to Failure
Crunches to Failure

Strength Notes:
We’re training to hit (and surpass) an amalgamation of military standards borrowed from different branches of the US military.  These tests tend to focus on high repetitions in a short amount of time, so in addition to hitting the recommended repetitions, you should also be attempting to do them as quickly as possible.

Cardio

Level 1:
20-30 Minute Run/Walk

Level 2:
30 Minute Jog

Level 3:
30 Minute Jog
5-10  Wind Sprints (Run as fast as you can for ten seconds, rest a minute, then go again.  Repeat 5-10 times)

Level 4:
30 Minute Run for Time (Should be running a minimum of 3.5 miles, a 7MPH pace)

Alternative Cardio (Can be used at any level of workout, do not attempt more than twice a month):
Jog for two minutes, sprint as fast as you can for thirty seconds.  Repeat as many times as you can (no rest between sets)

Cardio Notes:

We’re keeping things super simple here.  Our goal is to hit a seven minute mile for at least three miles (an 8.5 mile an hour pace, or so) so we’re doing a combination of speed work and standard running.  Remember to keep pushing yourself for pacing, even on the 30 minute jogs.

Schedule:

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

Schedule Notes:

When you’re first starting out, feel free to take an extra rest day on Day 3.  On the other hand, if you’re feeling pretty advanced and want to give yourself a bit more of a challenge, add an extra cardio day on Day 4!

That’s it for now!  This is just one instance of a bunch of awesome stuff going on over in RPGFitGroup!  You really should come join us!

Live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace