Disclaimer: I deliberately attempted not to base this workout on the Assassin’s Creed franchise in name only. I thoroughly researched the fundamental movements used in modern parkour, fencing, mountain climbing (all including movements employed in/similar to in Assassin’s Creed), and utilized the knowledge I attained from my B.S. in Exercise Science to develop a workout that an assassin from the AC series may have done to improve his or her comprehensive skill set.
This is a an extremely intense workout that stresses all major muscle groups of the body, with an emphasis on the core and lower body. It is comprised of both compound, explosive movements and dynamic core stabilization exercises. The routine is designed for individuals that desire to increase comprehensive power, improve overall balance, and strengthen muscles typically used in fast, high-energy, movements (similar to the various protagonists in the Assassin’s Creed video game franchise). With dedication and perseverance, this regimen will prepare you to climb and free-run with the best of them.
You may notice that it requires no equipment, and relies solely on the body weight of the individual. Body-weight training is very effective for people of all fitness backgrounds, and has a swath of benefits including, but not limited to: convenience, ease of access, functionality, as well as developing strength and flexibility.
There are 4 different levels of the routine, and the individual should decide (at their own discretion) which one suits their level of fitness. The workout should leave you aching all over, but not uncomfortable enough to debilitate you. If at any point during the workout, you feel light-headed, or sharp, intolerable pain, stop immediately.
Alongside that, feel free to take a few seconds rest during the exercises if you feel a bit too tired. However, try not to stop moving. During the rest period between exercises, do the boxer shuffle to keep the body active. It is normal to feel the “burn,” which is due to lactic acid accumulation, meaning that you are approaching your anaerobic threshold, which is not necessarily bad (in fact, increasing it is beneficial to total fitness). At any rate, always remember that form is paramount, and speed is secondary. If you do complete it successfully, take a few moments rest, and revel in the fact that Altair, Ezio, Connor, and Edward would be proud.
Note: This workout should be done no more than 2 – 3 times per week
Type: High-Intensity Interval Training/Modified Tabata
Equipment: None – Body weight
Structure: Paired ABAB Format (applies to main routine)
Example: Exercise A – 30s –> Rest – 15s –> Exercise B – 30s –> Rest – 15s –> Repeat
Repeat once, then move on to the next pair of exercises
*Each pair will be completed twice
Level I: 20 seconds on/20 seconds rest
Level II: 20 seconds on/15 seconds rest
Level III: 20 seconds on/10 seconds rest
Level IV (Full Synchronization): 30 seconds on/15 seconds rest
Caloric Expenditure: 205 – 320 (depending on body weight/fitness level/age)
Standing Hamstring Stretch – 30 seconds/2 sets
Boxer Shuffle – 60 seconds
Standing Knee-to-Elbow – 60 seconds
Rest for 30 seconds before proceeding to main routine
Note: During the rest periods, make sure to keep your body moving. Do the boxer shuffle in between exercises to increase difficulty and calorie burn
A – High Knees
B – Jackknife Crunches
A – Thigh Slap Jumps
B – Crucifix/Wide Push-ups
A – Single Leg Burpees
B – Side Hip Raises
(Switch side on second set)
A – Jumping Lunges
B – Staggered Clapping Plyometric Push-ups
A – Mountain Climbers
B – Side-to-Side Back Bows
A – Squat Jacks
B – Plank Jacks
Sitting Hamstring Stretch – 30 seconds
Butterfly Stretch – 30 seconds
Cobra Stretch – 30 seconds
Child’s Pose – 30 seconds