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Note: This workout is divided up into four levels to easily plug into the RPG Fitness leveling system.

Required Equipment:

Pull Up Bar

Sledgehammer

Weighted Backpack/Vest

Sandbag

Sturdy Tire (or something to swing the sledgehammer at)

Strength:

Level 1 (beginner):

3×3-5 Chair-assisted pull ups

3×3-5 Kneeling push ups

3×3-5 Pike push ups (or wall push ups if you can’t do pikes yet)

3×3-5 Bodyweight squats

3×5-10 second planks

Level 2 (intermediate):

5×3-5 Pull ups

5×5-10 Push Ups

5×5-10 Pike push ups

5×5-10 Bodyweight squats

5×5-10 second planks

Level 3 (advanced):

5×5-10 Pull ups

5×5-10 Push ups (with 5-25 lb weighted backpack/vest)

5×3-5 Handstand push ups

5×5-10 Front Squats (with 25-50 lb sandbag)

5×15-20 second planks (with 15-30 lb weighted backpack/vest)

Level 4 (Witcher):

5×5-10 Pull ups (with 5-30 lb weighted backpack/vest)

5×5-10 Push ups (with 30-75 lb weighted backpack/vest)

5×5-10 Handstand push ups

5×5-10 Front Squats (with 55-100 lb sandbag)

5×15-20 second planks (with 35-50 lb weighted backpack/vest)

Strength Notes:

Geralt’s a strong dude, and I was tempted to do a full weights workout with this (bench, squat rack, etc.), but given his propensity in hand to hand combat, I decided to go with weighted bodyweight and sand based exercises instead. Weighted bodyweight will help you learn to manage your body better, and sand lifts are great for developing extra hand strength and stabilizer muscles.

Cardio:

Level 1 (beginner):

20 minutes brisk walking

5-10 sledgehammer swings (each side)

Level 2 (intermediate):

20 minutes brisk walking and jogging (try to jog more than you walk, gradually working your way up to jogging the whole time)

10-15 sledgehammer swings (each side)

Level 3 (advanced):

20 minutes jogging

5 minutes sledgehammer swings (alternate sides back and forth for the full five minutes)

Level 4 (Witcher):

30 minutes jogging

10 minutes sledgehammer swings (alternate sides back and forth for the full five minutes, try to do these as fast as you can without hurting yourself)

Cardio Notes:

If this workout looks familiar to you, it’s because it’s actually the same as Ike’s! It’s a great workout for anyone looking to wield a two-handed sword, and I figured don’t fix it if it’s not broken! The sledgehammer swings are awesome for building core muscles, upper body endurance, and forearm strength. Keep the pace up, and don’t ease up on your swings!

Schedule:

Day 1: Strength

Day 2: Cardio

Day 3: Rest

Day 4: Strength

Day 5: Cardio

Day 6: Strength

Day 7: Rest

Schedule Notes:

This is our usual workout schedule. If you’re just starting out, feel free to take an extra rest day (I’d personally pick either day 4 or day 6). If you’re a seasoned veteran, I’d go down to one rest day. As usual, listen to your body, and be careful! It’s better to lose one or two days to rest than one or two months to injury!

That’s all for this week! This Saturday I’ll be uploading my American Ninja Warrior audition on the Youtube channel, but that’s not an OFFICIAL blog video, so you’ll still be getting one of those next Saturday! Live boldly, change the world, and continue to be awesome!

Dan “DaRatmastah” Wallace

PS: Hey, all you new year’s resolutioners! Did you know that posting a workout log in a public place gives you much better odds of sticking to your goals? It’s also a great way to get feedback on your workouts! Oh, and look at that, we have a forum devoted to that sort of thing! Shocking! 😉