The Edward Kenway Workout – Be a Game Character

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 The Edward Kenway Workout
The Skills of Edward Kenway

Awwww yeah.  Ezio started us off, so why not focus on Edward for our relaunch?  Below you’ll find the video guides for this workout, so you can see me show you how to do all the exercises properly!

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

 Videos!

Strength Workouts

Beginner:

3×5-10 Chair-assisted pullups 3×5-10 Kneeling Pushups 3×5-10 Seated bodyweight rows 3×5-10 Wall pushups 3×5-10 Bodyweight Squats

3×5-10 Crunches

Intermediate:

5×5-10 Pullups 5×5-10 Pushups 5×5-10 Bodyweight Rows 5×5-10 Pike Pushups 5×5-10 Bodyweight Squats

5×5-10 Twist Crunches

Advanced:

5×5-10 Towel Pullups 5×10-15 Suspended Pushups 5×5-10 Rope or Pole Climbs 5×10-15 Bodyweight Rows 5×5-10 One-legged Squats

5×5-10 Tuck Jumps

5×5-10 Bicycle Crunches

Assassin:

5×5-10 One-Armed Towel Pullups 5×10-15 Suspended Pushups (with weighted vest) 5×10 Rope or Pole Climbs (no feet) 5×10-15 Bodyweight Rows (with weighted vest) 5×5-10 One-Legged Squats (with weighted vest) 5×5-10 Burpees(with pushup and tuck jump)

5×20-30 Bicycle Crunches

Cardio Workouts:

Beginner:

5×5-10 jumping jacks
OR
20-30 minutes brisk walking

Intermediate:

4-8×10-20 second sprints
OR
 30 minutes jogging

Advanced:
1-10-1 burpees with 15 jumping jacks in between
OR
 30 minutes jogging, with 20 second sprints every 5 minutes

Assassin:

1-10-1 clap pushup, tuck-jump burpees with 15 jumping jacks in between
OR
 30 minutes running(for time)
10 hill sprints

Schedule:

Day 1: Strength Day 2: Cardio Day 3: Strength Day 4: Rest Day 5: Strength Day 6: Cardio

Day 7: Rest

Notes:

On the strength sets, progress up to the next level once you start hitting max recommended reps on most of your sets.  Don’t be afraid to bump up to the next level a little early in order to push yourself, just be careful you don’t overdo it and injure yourself.

On the cardio sets, pick one of the two options at your level for cardio day 1, and do the other for day 2(assuming you are able).  I actually really wanted to recommend swimming instead of running for this one, but not many people have a pool available year-round.  That said, feel free to sub in some swimming instead of the running workouts, if you can.