If you played the award-winning video game you’d know that you need to be quick to duck behind cover and be able to crawl along the ground as silently as a spider. You also need to hang like a bat and be able to hold on forever. This workout puts you through your paces. Get in character.
Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.
What it works: quads, calves, lower abs, shoulders, chest, triceps, biceps, deltoids, forearms, upper back, obliques, core, glutes, lower back, front hip flexors, cardiovascular system.
Make it better: Every time you do knee raises or leg raises while hanging, pause your legs at the apex of the move for a second or two forcing a greater load on your abs.
Make it harder: Try to get through the jump squats and sprinter lunges as fast as possible adding an element of aerobic training to an otherwise solid strength workout.
Perfect for: Fortune-hunting vagabonds with a suppressed Father-figure complex and a dislike for authority. Plus anyone looking for a solid strength workout that will help develop greater forearm strength, a more powerful grip and increase overall strength.