The Kyle Katarn Workout – Be a Game Character

Skip to content

Discuss this post in RPG FitGroup!

Hey all!

Sorry for the lack of regular posts this December, the holidays have been pretty crazy, plus there was an unexpected hospital outing with my wife (everything’s fine, don’t worry.)  I wanted to get in one post before the end of the year, though, plus I still needed to get in our bonus one-shot workout for hitting our $50 a month pledge goal on Patreon for November!  So, two birds with one stone here, as we venture into the Kyle Katarn Workout, as suggested by Patron PaleScottishDhalsim!

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):

4×3-6 Bodyweight Squats
4×3-6 Kneeling Push Ups
4×3-6 Chair-Assisted Pull Ups 4×3-6 Wall Push Ups

4×3-6 Hanging Knee Raises

Level 2 (Intermediate):

4×6-8 Bodyweight Squats
4×6-8 Push Ups
4×3-6 Pull Ups
4×6-8 Pike Push Ups 4×6-8 Ring Rows 4×5-10 second Handstands (against wall or freestanding)

4×6-8 Hanging Knee Raises

Level 3 (Advanced):

4×3-6  Pistol Squats (each side)
4×6-8 Clapping Push Ups
4×6-8  Pull Ups
4×8-12 Pike Push Ups 4×6-8 Uneven Ring Rows 4×5-10 second Handstands (freestanding)

4×6-8 Hanging Straight Leg Raises

Level 4 (Jedi):

4×6-8  Pistol Squats (each side)
4×6-8 Clapping Push Ups
4×6-8 Uneven or One Armed Pull Ups 4×3-8 Handstand Push Ups 4×6-8 One Armed Ring Rows 4×5-10 second Handstands (freestanding)

4×6-8 Toes-To-Bar

Strength Notes:

We don’t have too much to go on for the actual physical conditioning of a jedi besides what we see Luke go through with Yoda on Dagobah, so we kind of have to wing it.  I wanted to go with a minimal-equipment, body weight based workout because jedi should be able to train almost anywhere with minimal equipment, they should be in excellent muscular condition without being super bulky, and they should be agile in combat.  This calisthenics-based workout should accomplish all of those things.

Cardio

Level 1 (Beginner):

20-30 minute Walk or Jog

Level 2 (Intermediate):

20-30 minute Jog
15 minutes Weapon Training

Level 3 (Advanced):

30 minute Run (shoot for around 3 miles or 5 kilometers)
15-30 minutes Weapon Training

Level 4 (Jedi):

30 minute Run (aim for 4-5 miles or 6.5-8 kilometers)
30 minute Weapon Training

Cardio Notes:

For the running portion, we’re going super simple here.  Jedi are, for the most part, general-purpose warriors.  Running is one of the best things you can do to develop general overall cardiovascular conditioning and endurance.   If running isn’t an option for you, cycling or swimming works, too.  For cycling, add an extra 10-20 minutes to the recommended time.  For swimming, knock off 5-10 minutes.

For the second portion weapons training is, of course, ideal, but you can sub in other forms of combat training here as well.  Kata/forms, bag work, even hitting a tire with a sledgehammer is fair game!  The idea is to do something that engages your upper body a bit more, and has some element of anaerobic conditioning involved (movement in short, fast bursts.)

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 your strength workout is a circuit workout, it’s a cardiovascular workout in itself.  So, if you’re just starting out, feel free to take an extra rest day on day 6.  Your body might need the extra recovery time, and that way you’re still getting in two cardio and two strength sessions a week.  On the flip side, when you’re starting to feel up to it, feel free to add in some more cardio or strength sessions on your rest day (whichever you’d feel up to more.)  Or, hey, more weapons training!  =D

This was a fun one-shot workout, and a great suggestion!  I’m glad I could finish the year out strong with one last character workout.  I’ll see you again on January 1st, 2018!  Woo!

Live boldly, change the world, and continue to be awesome!

The Best Dan Wallace