Workouts
The Shinya Kogami Workout
Nov
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Archetype: Rogue
Class: Saboteur
I was at a bit of a loss, initially, with what category to put Shinya into. Initially a the Fighter archetype seemed to make sense, but honestly with his super lean build, predilection for firearms, and innate talent at destroying things, I decided to go with a Rogue Saboteur instead.
For his workout, we’re going to be interested in building lean muscle mass, as well as speed and endurance for combat purposes. He’s not super huge, muscularly speaking, but he is extremely physically defined, boasting a lot of similarities to Bruce Lee. As such, we’re going to be going with a bodyweight style workout program, with some high intensity cardio on the side.
Remember, when it comes to building physique, nutrition is as (or more) important than your workout, so make sure you check out the following links before you dive into the workout!
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
Alright, let’s go!
Note: This workout is designed to easily plug into the RPG Fitness workout system.
Strength:
Equipment Required:
Pull Up Bar
Style: Circuit – Perform all repetitions of one set, then move onto a set of the next exercise with no break in between. When one set of all exercises has been completed, rest for 1-3 minutes, then repeat.
Level 1 (Beginner):
5-10 Bodyweight Squats
5-10 Kneeling Push Ups
5-10 Bodyweight Lunges
5-10 Chair-Assisted Pull Ups
10-15 second Plank Hold
Rest 1-3 minutes.
Repeat 3 times.
Level 2 (Intermediate):
10 Bodyweight Squats
10 Push Ups
10 Bodyweight Lunges
3-5 Pull Ups
5-10 Hanging Knee Raises
Rest 1-3 minutes.
Repeat 5 times.
Level 3 (Advanced):
10 Chair-Assisted Pistol Squats (each leg)
15 Decline Push Ups
10 Jumping Lunges
5-10 Pull Ups
10 Hanging Leg Raises
Rest 1-3 minutes.
Repeat 5 times.
Level 4 (Enforcer):
10 Pistol Squats (each leg)
25 Decline Push Ups
20 Jumping Lunges
15-20 Pull Ups
15-20 Toes-To-Bar
Rest 1-3 minutes.
Repeat 5 times.
Strength Notes:
This is a progressively more intense workout, with harder variations or more repetitions of every exercise thrown in with each upgrade. Heavy duty conditioning through circuit work, with a good amount of strength building as well. If you hit level 4 and you still want to ramp up the challenge, then eliminate your rest period between each circuit. When that gets easy, start going for speed! See how quickly you can finish all of your circuits! It’s gonna kick the crap out of you, don’t worry.
Cardio
Equipment Required:
Cardio A:
30-60 minute Walk/Run
Cardio B:
3 minutes Heavy Bag Kickboxing Drills
30 second Rest
Repeat 3-5 times
Cardio Notes:
Relatively simple and straightforward, here! Our goal is to build a good sized gas tank (Cardio A) and then fight conditioning (Cardio B.) Both of these activities are self-regulated, you get to set the intensity of your workout. With Cardio A your primary objective is just to keep moving, so if it’s just a thirty minute walk when you’re first starting out, that’s fine, you’ll get around to running eventually. The heavy bag work is also subjective, but the idea is to go as hard as you can while still completing the full three minutes, for at least three rounds.
Schedule:
Day 1: Strength
Day 2: Cardio A
Day 3: Strength
Day 4: Rest
Day 5: Strength
Day 6: Cardio B
Day 7: Rest
Schedule Notes:
Your strength workout is in a lot of ways a cardio workout, so we’re doubling down on the strength workout and just getting in cardio twice a week. If you’re feeling up to it, though, feel free to throw in an extra cardio session (either one) on your rest days. Just take it easy and give your body enough time to recover if it needs it.
That’s it for the Shinya Kogami workout! I hope you enjoy it! I’ll see you again on Wednesday with another character! Remember, Patrons get to see workouts in advance, so consider supporting the blog over on Patreon to see new characters NOW! Pledges as low as $1 get access to Patron-exclusive workout previews!
Live boldly, change the world, and continue to be awesome!
Yes!!! More Saboteurs!
=D