Workouts
The Talim Workout
Jul
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Talim is a small but powerful package! I like to think of her as a tightly coiled spring, ready to explode at a moment’s notice. As such, we’re going to be looking to build speed, agility, and athletic prowess! This is going to mean a lot of plyometric stuff at higher levels, as well as some gymnastics ring work to build upper body stability! The cardio program is going to be simple, straightforward, and killer (because why make cardio complicated?) Before we jump into the workout, here’s you usual battery of helpful past posts on diet and body composition! Remember, Talim is a lean, mean, blade-slinging machine, so you’re probably going to want to drop that body fat percentage a bit and focus on lean muscle building!
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Note: This workout, like most, is split up into four levels to easily plug into the RPG Fitness workout system.
Equipment Needed:
Pull Up Bar
Gymnastics Rings
Strength:
Style:
Circuit – Perform one set of one exercise, and move immediately onto one set of the next exercise. Rest one minute when one set of all exercises have been performed, and then repeat until all sets have been done.
Level 1 (Beginner):
3×5-10 Bodyweight Squats
3×5-10 second Planks
3×5-10 Chair Assisted-Pull Ups
3×5-10 Kneeling Push Ups
3×5-10 Bodyweight Lunges
3×5-10 Seated Ring Rows
Level 2 (Intermediate):
5×5-10 Bodyweight Squats
5×5-10 Hanging Knee Raises
5×3-5 Pull Ups
5×5-10 Push Ups
5×5-10 Bodyweight Lunges
5×5-10 Ring Rows
Level 3 (Advanced):
5×5-10 Jumping Squats
5×5-10 Hanging Leg Raises
5×5-10 Pull Ups
5×5-10 Ring Dips
5×5-10 Jumping Lunges
5×5-10 Ring Flys
5×5-10 Ring Rows
Level 4 (Soul Calibur):
For level 4, rest only thirty seconds or less between circuits (not one minute.)
5×5-10 Jumping Squats
5×5-10 Toes-To-Bar
5×5-10 Archer Pull Ups
5×5-10 L-Sit Ring Dips
5×5-10 Jumping Lunges
5×5-10 Ring Flys
5×5-10 Ring Rows
5×5-10 Speed Skaters
Strength Notes:
These are some BRUTAL bodyweight circuits. We switch off of push ups to dips and flys because they better simulate the motions and strength necessary to perform Talim’s typical maneuvers with her elbow blades. The leg exercises are primarily plyometric in nature, to provide a lot of speed and mobility in combat. Increase difficult on these beyond the rep count by trying to jump higher farther on each rep. There’s also a fair amount of core work involved due to the emphasis on rings, to keep a stable body during striking maneuvers.
Cardio:
30-45 minute Walk/Jog
Tabata Sprints
Cardio Notes:
Sometimes we love us some simple cardio around here! The deal is, your strength workout IS effectively a cardiovascular workout as well. All our extra cardio days are doing is building our gas tank with some steady-state cardio (your walk/jog) and building even more speed/explosiveness with Tabata sprints. Tabata protocol is as follows: Sprint for 20 seconds, walk for 10 seconds, repeat 8 times. That’s it! Takes a total of four minutes if you do it properly. It will also put you on the ground gasping for air if you do it properly. For your walk/jog, just try to increase the distance you cover in your half an hour to forty-five minutes.
Schedule:
Day 1: Strength
Day 2: Cardio
Day 3: Rest
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest
Schedule Notes:
As with most of our plyometric-heavy workouts, I caution you to listen to your body and take an extra rest day if you need to. You can get by on two strength workouts and two cardio workouts a week and still see great results, especially if you’re just starting out! Give your joints and muscles time to adjust to the workload!
That’s it for the Talim workout! I know it will give you GREAT results! I’ll see you again on Monday! Until then, as always, remember to live boldly, change the world, and continue to be awesome!
