For those that know me personally, I am an avid gamer and a fan of working out and maintaining my physical abilities. I came across two websites called superherojacked.com and beagamecharacter.com which had many of workouts inspired by different characters and celebrities alike. I took on some of the different workout programs to much success and decided to attempt a custom program of my own inspired by a character of my choosing. For this series I will be drawing inspiration from Vergil from the devil may cry series. Vergil is an accomplished swordsman and has incredible superhuman strength and agility, I decided to craft my series based on this premise. I took the approach of using body weight exercises to make it more realistic for a wandering swordsman character such as Vergil. This is a six day program but go at a pace that will work for you and also remember to warm up beforehand!

Strength training (5 sets of 5-20 reps depending on experience follow up with low intensity cardio of your choice)

Workout 1

Step up lunges (5 x 5-20 each time)

Triceps dips (5 x 5-20, using a set of chairs work well for this)

Door rows (5 x 5-20 each side)

Plank (5x 30 sec-1 min or more)

Arm circles (5 x 5-20 both directions)

Workout 2

Pike shoulder press (5x 5-20)

Chin-ups (5 x5-20)

Good mornings (5 x 5-20)

Sit-ups (5 x 10-20)

Hindu squats (5 x 5-20)

Incline/ decline pushups (5 x 5-20, I switched from incline to decline to mix things up a bit)

Workout 3

Pullups (5 x 5-20)

Alternating width pushups (5 x 5-20, I switched from wide grip to closed grip pushups for this)

Shoulder touch (5 x 5-20 each side)

High knees (5 x 10-40)

Hanging leg raises (5 x 5-20)

Cardio

In conjunction to the strength training Vergil has a lot of endurance and cardio for fighting for extended periods of time. For cardio I suggest going with a HIIT approach with these (for those who do not know what that is, it is simply engaging in high periods of activity with resting intervals)

Cardio 1

Jog/run (one and one intervals for a 5k length or build up to it depending on your experience level) 30 min

Cardio 2

Shadowboxing (1 min work with 30 seconds of rest between sets) 30 min

Plyometrics

Vergil has explosive powerful movements with his fists and his sword, so it is only right to combine the two of them together. I also use a steel club to build on forearm strength and shoulder mobility. Check out my paid link for a good starter club.

Burpee (3 x to failure)

Plyo pushups (3 x to failure)

Medicine ball toss (3 x to failure)

Club/hammer swings (3 x to failure)

Club/ hammer abdominal twists (3 x to failure)

After giving this series a try I felt much stronger after the fact. Train well in preparation for the summer months and in general. Excelsior!

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