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The Epic Fitness + Health MMOIRL That Makes Getting Fit And Healthy Fun and Easy!

Fitness Test Level 01: New Recruit Bootcamp

Level 05
Reward: +100XP

Drill #1: Bodyweight Plank
Hold the Plank position, engaging your core until failure or you can no longer maintain proper form.
 
Set up in a plank position on your forearms and toes – body straight like a plank.
There should be a straight line from your head down to your heels, no sticking your butt up in the air or dropping your hips to the floor.
 
 Standings:

Grading: Poor

Yikes! You need some more work recruit, you’re looking a little green.

Practice bracing your core and performing planks daily until you get this improved.

Failure to do so may result in back pain and high risk of injury in the future.

Grading: Average

Good work.

You still have room to improve – so keep performing these at least 3 times per week and aim to increase duration each time.

Grading: Excellent

Great job soldier!

I can see you have a solid foundation in fitness and strength – this will serve you very well in your upcoming missions.

Keep training hard.

Grading: Outstanding!

Bravo!

You have achieved a feat very few are able to accomplish, and built a core of legendary strength and endurance!

Not only will this make you an exceptional candidate for taking on elite boss battles and advanced missions in quests ahead…

This will also save you from the crippling back pain and injury so many gamer fall victim to due to under-developed core strength.

Drill #2: Bodyweight Squats
Perform one set of Squats until failure or you can no longer maintain proper form.
 
Set up with your feet shoulder width apart – chest up, back straight, toes pointing slightly out.
Lower down as far as you can go (at least until your upper thighs are parallel with the floor) – keeping your knees tracking out in line with your toes.
Then drive up from the bottom, pushing through your heels and returning to the top. 
You can hold your arms out in front of you for balance, hold them at your chest, or behind your head.
 
 Standings:

Grading: Poor

Yikes! You need some more work recruit, you’re looking a little green.

Practice performing squats 3-5 days per week until you get this improved.

Without the lower body strength and power, you will serve only as a liability to your fellow comrades and legends, being left behind as they surge forward in their epic journeys.

Grading: Average

Good work.

You still have room to improve – so keep performing these 3 times per week and aim to increase repetitions each time.

Grading: Excellent

Great job soldier!

I can see you have a solid foundation in fitness and strength – this will serve you very well in your upcoming missions.

Keep training hard.

Grading: Outstanding!

Fantastic!

You have achieved a feat very few are able to accomplish, and built legendary lower body strength and endurance…

This will make you an exceptional candidate for taking on elite boss battles and advanced missions in quests ahead!

Drill #3: Bodyweight Push Ups
 Perform one set of Push Ups until failure or you can no longer maintain proper form.
 
Set up and your hands and toes, with your hands about shoulder width apart – body straight like a plank.
There should be a straight line from your head down to your heels, no sticking your butt up in the air or dropping your hips to the floor.
Lower down under control until your chest is just above the ground, then push yourself back up to the top explosively with your chest and arms, driving through the heel of your palms.
 
*Note: If you can’t yet perform Push Ups from your toes, you can perform them from your knees and gradually work up to your toes.
 
 Standings:

Grading: Poor

Yikes! You need some more work recruit, you’re looking a little green.

Practice performing Push Ups 3-5 days per week until you improve your score.

Without the upper body strength and power, along with core stability, you risk back injuries and/or chronic pain due to spinal instability… you will serve only as a liability to your fellow comrades and legends, being left behind as they surge forward in their epic journeys.

Grading: Average

Good work.

You still have room to improve – so keep performing these 3 times per week and aim to increase repetitions each time.

Grading: Excellent

Great job soldier!

I can see you have a solid foundation in fitness and strength – this will serve you very well in your upcoming missions.

Keep training hard.

Grading: Outstanding!

Fantastic!

You have achieved a feat very few are able to accomplish, and built legendary lower body strength and endurance…

This will make you an exceptional candidate for taking on elite boss battles and advanced missions in quests ahead!

Drill #4: Bodyweight Pull Ups
 Perform one set of Pull Ups until failure or you can no longer maintain proper form.
 
Let your arms hang naturally down at your sides, then raise your arms straight overhead from there, that is the width you should grab onto the bar with (just outside shoulder-width for most).
You want to keep your chest up with these and think of pulling with your elbows, instead of your arms – like you’re trying to tuck them in your back pockets – this will help you engage your lats and back much more and spare you from injuring your biceps. 
 
*Note: If you can’t yet perform a bodyweight Pull Up yet, you can use a resistance band around your knee to assist you until you’re strong enough.
 
 Standings:

Grading: Poor

Yikes! You need some more work recruit, you’re looking a little green.

Practice performing Push Ups 3-5 days per week until you improve your score.

Without the upper body strength and power, you risk chronic injuries and posture issues with your back, neck and shoulders… you will serve only as a liability to your fellow comrades and legends, being left behind as they surge forward in their epic journeys.

Grading: Average

Good work.

You still have room to improve – so keep performing these 3 times per week and aim to increase repetitions each time.

Grading: Excellent

Great job soldier!

I can see you have a solid foundation in fitness and strength – this will serve you very well in your upcoming missions.

Keep training hard.

Grading: Outstanding!

Fantastic!

You have achieved a feat very few are able to accomplish, and built legendary lower body strength and endurance…

This will make you an exceptional candidate for taking on elite boss battles and advanced missions in quests ahead!

Drill #5: Bodyweight Burpees
 Perform one set of Burpees until failure or you can no longer maintain proper form.
 
Stand with your feet about shoulder-width apart, knees slightly bent. 
Drive through your heels and jump up into the air as high as you can, cushion your landing and jump back into push up position.
Jump back to your feet and repeat for as many reps as possible. 
 
*Note: If you can’t jump into plank position and back to your feet, you can step your feet back and forward one at a time to get into position, aiming to build up your cardio and explosive power to jump into position when you’re experienced enough.
 
 Standings:

Grading: Poor

Yikes! You need some more work recruit, you’re looking a little green.

Practice performing Burpees 3-5 days per week until you improve your score.

Without the cardiovascular endurance and explosive power, along with core stability, you risk heart complications, deteriorating health, back injuries, and chronic pain due to spinal instability… you will serve only as a liability to your fellow comrades and legends, being left behind as they surge forward in their epic journeys.

Grading: Average

Good work.

You still have room to improve – so keep performing these 3 times per week and aim to increase repetitions each time.

Grading: Excellent

Great job soldier!

I can see you have a solid foundation in fitness and strength – this will serve you very well in your upcoming missions.

Keep training hard.

Grading: Outstanding!

Fantastic!

You have achieved a feat very few are able to accomplish, and built legendary lower body strength and endurance…

This will make you an exceptional candidate for taking on elite boss battles and advanced missions in quests ahead!

Congratulations!