Workout Philosophy:

This workout is inspired by Sung Jinwoo's relentless training and progression. We'll focus on:

• Progressive Overload: Gradually increasing the difficulty of exercises.

• Full-Body Strength: Targeting all major muscle groups.

• Endurance: Building stamina for those long dungeon raids... or, you know, runs.

• Agility and Explosiveness: Incorporating movements that improve quickness and power.

Workout Structure:

• Warm-up (5-10 minutes): Dynamic stretching (arm circles, leg swings, torso twists), jump rope, or light cardio.

• Workout Sets: Perform each set with maximum effort and focus on form.

• Rest: 60-90 seconds between sets, 2-3 minutes between exercises.

• Cool-down (5-10 minutes): Static stretching (hold each stretch for 30 seconds).

Workout Routine:

This routine is split into four days, focusing on different aspects of fitness. You can do this routine twice a week, with rest days in between.

• Day 1: Strength Focus

  • Pull-ups: 3 sets of as many reps as possible (AMRAP)

  • Dips: 3 sets of AMRAP

  • Pike Push-ups: 3 sets of 8-12 reps

  • Bodyweight Squats: 3 sets of 15-20 reps

  • Plank: 3 sets, hold for 30-60 seconds

• Day 2: Endurance Focus

  • Running or brisk walking: 30-45 minutes

  • Jumping jacks: 3 sets of 30-45 seconds

  • Burpees: 3 sets of 10-15 reps

  • High Knees: 3 sets of 30-45 seconds

  • Mountain Climbers: 3 sets of 30-45 seconds

• Day 3: Agility and Explosiveness

  • Jump squats: 3 sets of 10-12 reps

  • Plyometric push-ups: 3 sets of 8-10 reps

  • Lateral jumps: 3 sets of 10-12 reps per side

  • Box jumps (or step-ups): 3 sets of 8-10 reps

  • Sprint intervals: 6-8 repetitions of 30-second sprints with 30-second rest

• Day 4: Core and Mobility

  • Hanging leg raises: 3 sets of 10-15 reps

  • Russian twists: 3 sets of 15-20 reps per side

  • Side plank: 3 sets, hold for 30-60 seconds per side

  • Bodyweight reverse hyper: 3 sets of 15-20 reps

  • Cobra stretch: 3 sets, hold for 20-30 seconds

  • Child's pose: 3 sets, hold for 20-30 seconds

Progression:

• Strength: Increase reps, sets, or try harder variations (e.g., archer push-ups, one-legged squats).

• Endurance: Increase the duration or intensity of cardio, decrease rest time.

• Agility: Increase jump height or distance, decrease ground contact time.

• Core: Increase hold time, reps, or add weight.

Important Considerations:

• Listen to your body: Don't push through pain.

• Proper form: Focus on maintaining correct form to prevent injuries. Watch videos and use a mirror to check your form.

• Consistency: The key to leveling up is consistent training. Stick to the routine as much as possible.

• Nutrition: Eat a balanced diet to support your training and recovery.

• Progression is Key: Just like Sung Jinwoo, focus on continuous improvement. Don't get discouraged if you can't do all the reps or sets initially. Keep working at it, and you'll get stronger over time.

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