The Aloy Workout

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Aloy is strong, but not excessively so (she doesn’t go around throwing huge boulders or picking up and slamming robots as her finishing moves.)  She is also fast and agile, but not superhumanly slow (there’s no bullet time mechanics or anything else going on.)  She’s built, but not huge, and fast, but not at super speed levels.  Basically, she’s an ideal modern (primitive) human – with a body capable of taking on basically any real-world challenge that’s thrown at it.  We are going to build that body.

Before we get into the workout, let’s talk nutrition for a minute.  First off, check out Macros and You! for an overview of the “macro” approach to nutritional intake!  Next, decide if you need to lose weight to hit your fitness goals, or gain.  For the former, The Secret to Burning Fat will help.  For the latter, check out The Secret to Building Mass.  If you’re comfortable with your body fat percentage and muscle size right now, then just stick to the basic guidelines in Macros and you!

Next up, preparation!  As with all workouts, you’re going to want to Warm Up before every session, and Cool Down afterwards.

Note: This workout, like most, is designed to easily plug into the RPG Fitness workout system.  

Equipment Needed:
(links are Amazon Referral links and help support the blog!)

Pull Up Bar
Rock Rings or a 3D Training Board
Chair or Box

Strength:

Style:
Station –  Perform all sets of an exercise before moving on to the next exercise.  Rest 1-3 minutes between sets.

Level 1 (Beginner):
5×5 Chair-Assisted Pull Ups
5×5 Kneeling Push Ups
5×5 Chair Step-Ups
5×5 Calf Raises
5×5 Bodyweight Squats
5×5-10 second Planks

Level 2 (Intermediate):
5×5 Pull Ups
5×5 Push Ups
5×10 Chair Step-Ups
5×10-15 Calf Raises
5×10 Bodyweight Squats
5×5 Hanging Knee Raises
5×10 second Planks

Level 3 (Advanced):
5×5-10 Fingertip Pull Ups (use the rock rings or training board for these)
5×10-15 Push Ups
5×10 Jumping Chair Step-Ups
5×10-15 One-Legged Calf Raises
5×5 Pistol Squats
5×5 Hanging Straight-Leg Raises
5×15 second Planks

Level 4 (Seeker):
5×10-15 Fingertip Pull Ups (use the rock rings or training board for these)
5×10-15 Clapping Push Ups
5×10 Jumping Chair Step-Ups (just go for more height on these)
5×5-10 Chin Ups (on the regular bar, palms towards you)
5×20-25 Calf Bounces
5×10 Pistol Squats
5×5-10 Toes-to-Bar
5×20-30 second Planks

Strength Notes:

This is a solid, well-rounded total body bodyweight-style workout, with an emphasis on explosive lower body movements for speed and jumping, and hand-strengthening upper body movements for rock climbing and combat.  Speaking of rock climbing, feel free to swap out any strength workout for a good session of either indoor or outdoor climbing, at any time.

Cardio:

Level 1 (Beginner):
20-30 minute Walk/Jog

Level 2 (Intermediate):
30-40 minute Jog

Level 3A (Advanced):
45 minute Jog

Level 3B (Advanced):
20 minute Interval Run – 3 minutes easy pace, 1 minute hard pace (repeat 5 times)

Level 4A (Seeker):
60 minute Jog

Level 4B (Seeker):
20 Interval Run – 2 minutes easy pace, 2 minutes hard pace (repeat 5 times)

Cardio Notes:
When I refer to “easy pace” or “jog” here, I mean run at a pace where you can hold a conversation with someone relatively easily.  “Hard pace” means run at a speed where you’re breathing way too hard to contemplate talking to someone very easily.  Our goal here is to perfect ourselves as persistence predators (be able to run a long, long way without stopping,) while still maintaining some short-distance landspeed (that’s why the intervals are in there.)  So, you run long sometimes to build your “gas tank,” and short sometimes to build speed.

Schedule:

Day 1: Strength
Day 2: Cardio (A, if you’re level 3 or above)
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio (B, if you’re level 3 or above)
Day 7: Rest

Schedule Notes:

As mentioned in the strength notes, feel free to sub a rock climbing session in for any strength workout you’d like.  You can also do a second cardio session of your choosing on Day 4 if you find yourself able (at higher levels of fitness this might be the case.)

That’s it for the Aloy workout!  Sorry for the delay, I got caught up opening my own brick-and-mortar personal training facility, Hero Academy Fitness over the past couple of weeks.  Updates should be regular again from here on out!  I’ll see y’all again on Thursday, with The Skills of a Seeker!  Live boldly, change the world, and continue to be awesome!

The Best Dan Wallace

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14 thoughts on “The Aloy Workout

  1. wally says:

    hey what about some king of fighters workout? specially the character K’. I want a body like him 🙂
    great page! g-bye!

  2. Popoff says:

    YAY!

    My favourite blogger has his own gym finally!!

    BTW, Dan, I’d recommend reading some materials from Pavel Tsatsouline…

    I’m sure it will help you broaden your knowledge base on fitness.
    Not that it’s less anyways, but we learn till we die, don’t we?

    Anyways, Best of luck on your new project.
    Brace yourself.

    SUCCESSS IS COMING!!!!

    • DaRatmastah says:

      Popoff, thank you so much. First of all, for calling me your favorite blogger, second of all, for great advice on all counts. =D I’ve read some of Pavel’s stuff, but I’ve been meaning to get my fitness research bug on lately so I think I’m going to start in hardcore, just because you happened to recommend it at this moment. =D

      Success IS coming! =D

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