NORTHERN REGIONAL ARMY OF ATLANTIA
a.k.a. The Northern Army of Darkness
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Exercises for Shield Grunts

Level 1

Daily

ExerciseRepsComments
Push-Ups10
Crunches50with your hips and knees at 90 degrees each
Pull Ups3-5
Vertical Shield Presses20

Weekly

Aerobic activity30 minutes, 3 times a weekRunning, swimming, biking, treadmill, stationary bike, etc. would be examples of aerobic activity.

Level 2

Daily

ExerciseRepsComments
Push-Ups20
Crunches100-150or 50 bicycle kicks
Pull Ups5-8
Vertical Shield Presses40
Shoulder elevations with a light weight3 sets of 10

Weekly

Aerobic activity30 minutes, 4 times a weekRunning, swimming, biking, treadmill, stationary bike, etc. would be examples of aerobic activity.

Level 3

Daily

ExerciseRepsComments
Push-Ups50
Crunches250-500or 100 bicycle kicks
Pull Ups9-15
Vertical Shield Presses60
Shoulder elevations with a light weight3 sets of 10

Weekly

Aerobic activity30 minutes, 5 times a weekRunning, swimming, biking, treadmill, stationary bike, etc. would be examples of aerobic activity.
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