Eager to level-up your real-life Assassin’s Creed-style movement skills? The following 7-day training program courtesy of physical therapist, parkour practitioner and former America Ninja Warrior contestant, Ben Musholt will help you build the required strength.
Day 1: Warm-up: 6 minutes of quadrupedal movement, such as bearcrawling. As many rounds as possible (AMRAP) in 10 minutes.
Day 2: Warm-up: 6 minutes of jumping jacks (3 min.) and high knees running (3 min.) Perform circuit-style, moving from exercise to exercise without rest. Rest 1-2 minutes between circuits.
Day 3: Between exercises, perform 12 strict pull-ups. If you can do more than 12, use a weight vest to increase resistance.
Day 4: Using this day for active recovery, Musholt advises that you to “Go for a light jog and work on your flexibility/mobility for 30 minutes.”
Day 5: Warm-up: 6 minutes of split jumping jacks (2 min.), hip circles (2 min.) and shoulder circles (2 min.). Complete all reps in this order
Day 6: Warm-up: 8 minutes of jogging, working on braided steps and backward running. Perform circuit-style, four times through, in as little time as possible.
Day 7: Between exercises, perform 12 dips. If you can do more than 12, use a weight vest to increase resistance.
