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.
Body types suitable for: This is a real challenge for anyone carrying any weight. This means that Ectomorphs will find it easy but Mesomorphs and Endomorphs with their heavier bodies will struggle, but it will be worth it.
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.
Workout updated on May 28, 2015