Physical Fitness

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:

  1. Burpee
  2. Push-ups
  3. Jump Lunges
  4. Leg Raises
  5. Jumping Jacks
  6. Knee Kicks
  7. Mountain Climbers
  8. Air Squats
  9. Plank
  10. 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:

  1. Diamond push-ups (10-15 reps)
  2. Body-weight triceps extensions (8-10 reps)
  3. 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:

  1. Pull-ups
  2. Pull-ups
  3. Body-weight inverted rows
  4. Body-weight inverted rows
  5. 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:

  1. V-ups
  2. Plank
  3. Bicycle crunch
  4. Scissors kicks
  5. 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:

  1. Jump Push-ups
  2. Push-up with alternating arm raise
  3. Speed Push-ups
  4. T-plank Push-ups
  5. Knee Push-ups (slow)
  6. 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:

  1. V-ups
  2. Plank
  3. Bicycle crunch
  4. Scissors kicks
  5. In/Out Abs

Day 7:

Total Body Circuit
Complete 3 rounds

Strength movements:

Round 1

  1. Push-ups (x10)
  2. Shadow Box- Uppercuts (x30)
  3. Push-ups slow (x5)
  4. Shadow Box- quick cross jabs (x50)

Round 2

  1. Jump Squats 180 twist (x5)
  2. Burpee plus mountain climber (x10)
  3. Jump Squats (x10)

Round 3

  1. 1-  Leg raises (x10)
  2. 2-  Neck Bridges (x5)
  3. 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)