Discipline
As an OSI agent I must be disciplined and maintain a basic fitness level.
Fitness is defined as:
- the quality of being qualified.
Basic physical fitness is one of the fundamental elements for being part of the Renegade Mind community.
7 day body-weight routine for base level fitness:
Note: *As the core fitness routines become easier; increase the repetitions or increase the interval time periods in increments of 5 seconds.
Day 1:
Total Body Circuit
Complete 3 rounds
HIIT method- 30 seconds of work/ 10 seconds break between each movement
Repetition method- 4-20 reps each movement
Total Time 17 min
Strength movements:
- Burpee
- Push-ups
- Jump Lunges
- Leg Raises
- Jumping Jacks
- Knee Kicks
- Mountain Climbers
- Air Squats
- Plank
- High Knees
Cardio movements:
- Run 1.5 miles
or
- Jump Rope (16 rounds of 20 seconds of work/ 10 seconds of break)
Day 2:
Triceps
Complete 3 rounds
HIIT method- 20 seconds of work/ 15 seconds break between each movement
Repetitions (between 8-20)
Strength movements:
- Diamond push-ups (10-15 reps)
- Body-weight triceps extensions (8-10 reps)
- Chair dips (15-20)
Cardio movements:
- Run 1.5 miles
or
- Jump Rope (16 rounds of 20 seconds of work/ 10 seconds of break)
Day 3:
Back
Complete 5 rounds
HIIT method- 15 seconds of work/ 40 seconds break between each movement
Repetition method- 4-20 reps each movement
Strength movements:
- Pull-ups
- Pull-ups
- Body-weight inverted rows
- Body-weight inverted rows
- Body-weight inverted rows
Cardio movements:
- Run 1.5 miles
or
- Jump Rope (16 rounds of 20 seconds of work/ 10 seconds of break)
Day 4:
Abdominal
Complete 5 rounds
HIIT method- 45 seconds of work/ 15 seconds break between each movement
Repetition method- 8-25 reps each movement
Core movements:
- V-ups
- Plank
- Bicycle crunch
- Scissors kicks
- In/Out Abs
Day 5:
Chest
Complete 3 rounds
HIIT method- 10 seconds of work/ 20 seconds break between each movement
Repetitions (between 4-20)
Strength movements:
- Jump Push-ups
- Push-up with alternating arm raise
- Speed Push-ups
- T-plank Push-ups
- Knee Push-ups (slow)
- Hindu Push-up
Cardio movements:
- Run 1.5 miles
or
- Jump Rope (16 rounds of 20 seconds of work/ 10 seconds of break)
Day 6:
Abdominal
Complete 5 rounds
HIIT method- 45 seconds of work/ 15 seconds break between each movement
Repetitions method- 8-25 reps each movement
Core movements:
- V-ups
- Plank
- Bicycle crunch
- Scissors kicks
- In/Out Abs
Day 7:
Total Body Circuit
Complete 3 rounds
Strength movements:
Round 1
- Push-ups (x10)
- Shadow Box- Uppercuts (x30)
- Push-ups slow (x5)
- Shadow Box- quick cross jabs (x50)
Round 2
- Jump Squats 180 twist (x5)
- Burpee plus mountain climber (x10)
- Jump Squats (x10)
Round 3
- 1- Leg raises (x10)
- 2- Neck Bridges (x5)
- 3- Speed Push-ups (x10)
Cardio movements:
- Run 1.5 miles
or
- Jump Rope (16 rounds of 20 seconds of work/ 10 seconds of break)