The Link Workout

So a bit later in the day than usual, but here it is! The Link workout!  For anyone new to the format, I'll be giving you a cardio workout, then a strength workout, then a schedule to stick with.  As far as diet goes, I'd recommend The Fighter Diet, although since we're doing a lot of cardio, you might want to get a bit more in the complex carbohydrates department!  Exercises that are new to the blog will have accompanying videos at the bottom of the post!  If you're unsure of an exercise and it's not in the links at the bottom, check the older character workouts for instructions!

Our Link workout is going to bear some similarities to Ezio's because, well, they're rather similar.  Link has more of a proclivity for distance running, however, whereas Ezio is more about short bursts.  Similarly, Link tends to fight more and climb less, so we focus a bit more on fight conditioning here.


Equipment Needed:
Sledgehammer(start with a low weight, maybe 5-8 lbs, work yourself up)
Chinup Bar(featured in most of my workouts, always an excellent investment)
Weighted Backpack(any sturdy backpack with rocks/books will do)

Cardio:
Level 1(beginner):
Walk at a brisk pace for at least thirty-forty minutes.  Pick a pace that will be strenuous for you, without completely killing you, then just do that for half an hour or more.  Vary your inclines/terrain for added challenge.
Level 2(moderate):
This is more of a general progression.  Interval running/walking.  Walk for two minutes, run for one minute.  Repeate this for at least half an hour or forty minutes.  When this gets easy, decrease walking time and increase running time until you're running for the full half hour.
Level 3(advanced):
Run at an even pace for at least forty minutes.  Finish with as many ten second sprints as you can manage without giving yourself a heart attack.
Level 4(knight):
Run at an even pace for at least an hour.  Finish with as many hill sprints as you can manage without giving yourself a heart attack.

Strength:
3x10=three sets of ten repetitions.  Perform all exercises listed in order for one set, rest two minutes, then go again.
Level 1(beginner):
3x10 Chair assisted pullups(palms facing away)
3x10 Pike Shoulder Press
3x10 Kneeling pushups
3x10 Bodyweight squats
3x15 Bicycle Crunches(15 each side)
3x10 Oblique Side Crunches(10 each side)
3x5 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)

Level 2(moderate):
3x10 Pullups(palms facing away)
3x15 Pike Shoulder Press
3x15 Pushups
3x10 Bodyweight squats
3x25 Bicycle Crunches(25 each side)
3x15 Oblique Side Crunches(15 each side)
3x10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)

Level 3(advanced):

5x10 Pullups(palms facing away)
5x15 Pike Shoulder Press
5x15 Pushups
5x10 Bodyweight squats
5x25 Bicycle Crunches(25 each side)
5x15 Oblique Side Crunches(15 each side)
5x10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)

Level 4(knight):
5x10 Pullups(palms facing away)(with 10lb backpack)
5x15 Handstand Pushups
5x15 Pushups(with 10 lb backpack)
5x10 Bodyweight squats(with 10 lb backpack)
5x50 Bicycle Crunches(50 each side)
5x25 Oblique Side Crunches(25 each side)
5x10 Sledgehammer Levers(do five of each type for each set, choke up on your hammer of choice as necessary)

Schedule:
Day 1: Light cardio, followed by strength workout.
Day 2: Cardio.
Day 3: Light cardio, followed by strength workout.
Day 4: Cardio.
Day 5: Light cardio, followed by strength workout.
Day 6: Cardio.
Day 7: Rest.
Light cardio means either do the cardio workout one level down from your normal difficulty level, or do your normal difficulty level with less intensity.

On your sledgehammer levers, as you progress in workouts try to slide your hand closer and closer to the end of the handle.  When you can do all your reps with your hands on the end of the handle, it's time to move up in sledgehammer weight.  As always, listen to your body, if it says ow, STOP!!

Any questions can be posted to the comments section, on the Facebook page, or on my Twitter.

Tomorrow, we take a look at the skills of Link!  What skills and talents does a knight of Hyrule need?

Until then, continue to be awesome!

Dan "DaRatmastah" Wallace


Link, The Legend of Zelda, Hyrule, and all  property therein are © Nintendo.

Exercise index:
Sledgehammer Levers: http://www.youtube.com/watch?v=-ay6Wd3HMXs