Workouts
The Bowsette Workout
Sep
(does anyone know who this artist is? Would like to give credit.)
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Name: Bowsette
Archetype: Tank
Class: Juggernaut
THAT’S RIGHT, BABY, WE’RE JUMPING ON THE BANDWAGON!! We’ve already covered Bowser here on the blog (wow that was a long time ago,) but I couldn’t resist the Bowsette craze going on right now…
Since she’s not actually a cannon Nintendo character (yet,) we’re going to have to kind of guess what her strengths and feats are, going off of Bowser as a basic template. However, she’s definitely slimmer than Bowser is, and I’m willing to guess while she’s still plenty strong, she’s probably pretty agile, too. Bowser’s got a lot more mass to haul around, Bowsette is a little more athletic looking, so her workout is going to reflect that. We’re going for less of a bruiser type build, and more of a precision athlete goal. Obviously, as always, your build is mostly dependent upon your diet, so make sure you check out the supplementary links we’ve got here…
General Nutrition Info:
Lose Weight, Burn Fat:
Build Muscle, Bulk Up:
Before and After Workout Programs:
SO, WITHOUT FURTHER ADO, HERE IS THE BOWSETTE WORKOUT.
Note: This workout, like most, is designed to easily plug into the RPG Fitness workout system. To determine leveling/experience gain, base yourself off the “Juggernaut” requirements.
Strength:
Style: Station – Perform all sets of an exercise before moving on to the next exercise. Rest 1-3 minutes between sets.
Workout A:
5×5 Back Squats
4×8 Bulgarian Split Squats
1×5 Deadlifts (go real heavy on these)
4×8 Weighted Hip Thrusts
4×20 Speed Skaters
5×5 Box Jumps
Workout B:
5×5 Bench Press
4×8 Seated Dumbbell Press
4×8 Pull Ups (weighted when these get easy)
4×8 Incline Barbell Press
4×8 Dumbbell Skull Crushers
4×8 Dumbbell Lateral Raises
4×8 Hanging Knee Raises/Leg Raises/Toes-To-Bar
Strength Notes:
We go with a simple upper/lower split here, with some athletic plyometric motions in the lower body portion to build that agility and movement capability. Remember, even big ol’ beefy Bowser can jump pretty well, so it’s likely Bowsette can get even more air time. On the upper body, we’re going with some compounds to build strength, and some isolation work to help support the compounds, and finishing out with a little extra core work (because damn, those abs tho.)
Cardio:
Cardio A:
30-45 minute Walk, Jog, or Bike Ride
Cardio B:
20 seconds Sprint (as fast as you can)
10 seconds Walk
Repeat 8 times (no rest)
Cardio Notes:
I’ve definitely been favoring the simple cardio, lately, because simple is easy and effective! Cardio A is your choice of long-form, steady-state cardio. Set a pace that gets your heart going and your breath up, but not so intense that you can’t do it for at least thirty minutes (longer, if possible.) Walking is fine, to start out. Cardio B is Tabata interval sprints, designed to burn calories and build ridiculous speed and anaerobic recovery. When you’re first starting out, feel free to walk for 20-30 seconds instead of 10 seconds between each sprint.
Schedule:
Day 1: Strength A
Day 2: Cardio A
Day 3: Rest
Day 4: Strength B
Day 5: Cardio B
Day 6: Rest
Schedule Notes:
Notice this is a six day, not a seven day schedule. This is a rotational schedule, meaning instead of sticking with a seven day schedule, you just go back to Day 1 after you’ve finished Day 6. If you absolutely need to turn this into a 7 day schedule, you can do Strength A again on day 6, and then rest on day 7, but I wouldn’t advise it. Your body needs time to recover. Stick to the 6 day schedule if possible.
That’s it for the Bowsette workout! I hope you enjoyed it! This was technically supposed to go up yesterday (Wednesday,) so you can expect another workout post tomorrow (Friday) as well (so we stick to our three-a-week update schedule properly.)
Live boldly, change the world, and continue to be awesome!
Can you do a Shinya Kogami workout?
https://www.patreon.com/posts/22446236 Up on Patreon now, live on the blog next week!