Hey all you freaks! Are you ready for a workout? You better be, cause I’m here to give you some excellent tips which you can apply to a great 20 minute workout. Alright. Throw on last years 5 sizes too small shorts and let’s go!
Before we start, I suggest a 12 minute warmup. You can easily get the heart going by jogging around your apartment, or running over to the place where you plan to do your workout. You can shake out your arms and do light rotations while you run as this will help circulate the blood flow.
Level 1
Situps
If you haven’t done situps for awhile, they suck but they’re highly beneficial. Like every exercise, there’s a right and wrong way to do them, so form is everything. You want to raise yourself using your abdominals, without using your legs or your back. So get someone to hold your lower legs in place. I do situps whenever I can. Last year I was in a car accident and a truck pinned my legs. Instead of freaking out, I did some situps until help came! Like I say, always keep a positive outlook!
Set 1 – 15 reps
Set 2 – 12 reps
Set 3 – 10 reps
Skill Level – medium
Mana needed 50
Experience gained + 500
Area worked – lower abs
Plank (variation a)
The Plank is like half a pushup in the up position. It’s easy. Keep your back straight and don’t bend in the middle like a banana. Hold the position for decreasing intervals.
Set 1 – 30 seconds
Set 2 – 20 seconds
Set 3 – 15 seconds
Skill Level – easy
Mana needed 20
Experience gained + 1000
Area worked – triceps, core
Plank (variation b)
Start off in Plank variation a, keeping your elbows close to the body, lower down about half way. Hold the position for decreasing intervals.
Set 1 – 20 seconds
Set 2 – 15 seconds
Set 3 – 12 seconds
Skill Level – medium
Mana needed 30
Experience gained + 2000
Area worked – triceps, core
Plank (variation c)
Start off by lying on your stomach. Clasp your hands together so that you’re resting on your forearms. You should be looking down at your clasped hands, not directly ahead as this can cause injury to your neck. Keep your back straight and even with your pelvis and hold this position for:
Set 1 – 25 seconds
Set 2 – 20 seconds
Set 3 – 15 seconds
Skill Level – hard
Mana needed 60
Experience gained + 4000
Area worked – core, core, core!
Pushups
For best results, do them slowly and evenly. It’s harder to do, but it helps you to pay attention to the movement while reducing the chance of injury. You’re only racing against yourself, and the winner will be you, everytime! (Yes, that was a cheesy thing to say, but it’s the truth)
Set 1 – 10 reps
Set 2 - 8 reps
Set 3 - 6 reps
Skill Level – medium
Mana needed 50
Experience gained + 10,000
Area worked – pecs, biceps, core
Tricep Pushups
Sit on the floor with your legs bent up in front of you. With your hands flat on the floor by your hips, push yourself up. Repeat until your triceps are begging to do anything to make it stop, oh god, please make it stop. Trust me, your triceps will be happy.
Set 1 – 20 reps
Set 2 – 15 reps
Set 3 – 12 reps
Skill Level – medium
Mana needed 50
Experience gained + 50,000
Area worked – triceps
Squats
Stand with your legs apart a little wider than shoulder width, squat down as low as you can and come back up. Do this slowwwwwly. When you do this, pay attention to your knees and keeping your weight equalized between them. You don’t want to be off balance which can easily cause injury.
Set 1 – 12 reps
Set 2 - 9 reps
Set 3 - 7 reps
Skill Level – easy
Mana needed 100
Experience gained + 80,000
Area worked – quads, knees
And that’s all there is to it! Ideally, you want to do a good hour of training, so I’d recommend throwing in 20 minutes of cardio as well, be it jogging, cycling or whatever it is you enjoy that gets your heart pumping. The Wii does not count! Or does it…hmm…I’d stick to the trdaitional way myself, but hey let’s see what the studies say in a few years. Anyway, mix it up.
Dobson
