You are a treasure hunter. You gaze upon (print: $setting's (1)) in the distance. First you have to make it through the (print: $outside's (1)) before entering the dungeon. The journey will be treacherous, but once you make it out, you will finally have (print: $treasure1's (1)) of (print: $treasure2's (1)) in your possession!
[[Begin your quest|warmup leg]](set: $lowertimer to it + 1)\
(print: $lowerwarmup's (it + 1))
(if: $lowertimer is not 3)[[Next|warmup leg]]\
(if: $lowertimer is 3)[[Next|warmup arm]] (set: $uppertimer to it + 1)\
(print: $upperwarmup's (it + 1))
(if: $uppertimer is not 3)[[Next|warmup arm]]\
(if: $uppertimer is 3)[[Next|standing intro]] (set: $standingtimer to it + 1)\
(print: $standing's (it + 1))
(if: $long is 0 and $standingtimer is 3)[[Next|floor facing intro]]\
(if: $long is 1 and $standingtimer is 6)[[Next|floor facing intro]]\
(if: $long is 0 and $standingtimer is not 3)[[Next|standing]]\
(if: $long is 1 and $standingtimer is not 6)[[Next|standing]](set: $fftimer to it + 1)\
(print: $ff's (it + 1))
(if: $long is 0 and $fftimer is 3)[[Next|seated intro]]\
(if: $long is 1 and $fftimer is 6)[[Next|seated intro]]\
(if: $long is 0 and $fftimer is not 3)[[Next|floor facing]]\
(if: $long is 1 and $fftimer is not 6)[[Next|floor facing]](set: $seatedtimer to it + 1)\
(print: $seated's (it + 1))
(if: $long is 0 and $seatedtimer is 3)[[Next|cardio intro]]\
(if: $long is 1 and $seatedtimer is 6)[[Next|cardio intro]]\
(if: $long is 0 and $seatedtimer is not 3)[[Next|seated]]\
(if: $long is 1 and $seatedtimer is not 6)[[Next|seated]]You hop off your questionable transportation and head towards an open door. You peek in and there, in the middle of the room you see (print: $treasure1's (1)) of (print: $treasure2's (1)). You inspect the room around it and it seems safe enough. So you move in carefully and pick it up. Suddenly the room starts to rumble and the dungeon begins to fall apart. You see a tunnel at the other end of the room so you head towards it.
[[Flee the dungeon|cardio]]The passage narrows and the ceiling closes in until you are down on your hands and knees. You must keep moving forward in this prone position to continue on.
[[Crawl in|floor facing]] You enter the threshold of the dungeon and a burst of cold air chills you to the bone. There’s no turning back now, you came here on a quest.
[[Enter the dungeon|standing]] You come upon a rickety rowboat in an underground stream. It may seem dangerous, but you figure it’s your only way to get to your treasure.
[[Sit down and hope for the best|seated]] (set: $cardiotimer to it + 1)\
(print: $cardio's (it + 1))
(if: $long is 0 and $cardiotimer is 3)[[Next|cooldown intro]]\
(if: $long is 1 and $cardiotimer is 6)[[Next|cooldown intro]]\
(if: $long is 0 and $cardiotimer is not 3)[[Next|cardio]]\
(if: $long is 1 and $cardiotimer is not 6)[[Next|cardio]]As you turn a corner you see daylight coming through a doorway. You hastily make your way towards it, but a stone door starts to close in, making the exit narrower. You push through your fatigue and run as hard as you can. Just before the door closes, you manage to slip out into the open air. After taking a few deep breaths, you look down at (print: $treasure1's (1)) of (print: $treasure2's (1)) in your hands. Knowing your quest is complete, you leisurely walk your way back to civilization.
[[Start cooldown|cooldown]](set: $cooldowntimer to it + 1)\
(print: $cooldown's (it + 1)) for (either: ...$time)
(if: $cooldowntimer is 3)[[Finish|end]]\
(if: $cooldowntimer is not 3)[[Next|cooldown]]Thanks for playing!
Folow along with this two minute cooldown stretch
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Made by <a href=http://www.roamingrangerfit.com target=_blank>roamingrangerfit.com</a>
[[Play again|restart]]Welcome to the Fitness Dungeon Adventure! Here you're on a quest for treasure in a randomized dungeon. Everytime you play, you're workout will be different! There are videos along the way to teach you proper form and modifications for each exercise. Have fun!
[[Start short workout|Start short]]
[[Start long workout|Start long]]
<i>Always consult your physician before beginning any exercise program. If you experience any chest pain, stop and consult your healthcare provider.</i>
{
(set: $time to (ds: "20 seconds", "30 seconds", "40 seconds"))
(set: $long to 0)
(set: $lowerwarmup to (a: 1,2,3,4,5))
(set: $upperwarmup to (a: 1,2,3,4,5))
(set: $standing to (a: 1,2,3,4,5,6))
(set: $ff to (a: 1,2,3,4,5,6,7))
(set: $seated to (a: 1,2,3,4,5,6))
(set: $cardio to (a: 1,2,3,4,5,6))
(set: $cooldown to (a: 1,2,3,4))
(set: $setting to (a: 1,2,3,4,5))
(set: $outside to (a: 1,2,3))
(set: $treasure1 to (a: 1,2,3,4,5))
(set: $treasure2 to (a: 1,2,3,4,5))
(set: $transport to (a: 1,2,3,4))
(set: $lowerwarmup to (shuffled:
"You take a step forward and sink knee deep into mud. You have to bring your knees up high to make it through.
<br>
<a href=https://youtu.be/cbXEBNrR-u4 target=_blank>March in place</a> for (either: ...$time)",
"You come to a cliff with a long drop into spikes down below, but there are narrow stone pillars that create a path to the other side. Step on the pillars to make it across.
<br>
Do <a href=https://youtu.be/7a4jG-iaaoo target=_blank>side steps</a> for (either: ...$time)",
"You're faced with a frozen lake and the only way across is to tread carefully.
<br>
Do <a href=https://youtu.be/eg3LGbYgc7I target=_blank>marching knee flexions</a> for (either: ...$time)",
"Vines creep along the floor from either side of the path and begin to wrap around your ankles. When you pull your feet away you break away from the vines.
<br>
Do <a href=https://youtu.be/EZ_fo-nFkps target=_blank>cross body high knees</a> for (either: ...$time)",
"You make your way into a tomb and peek into the doorway. You see the magically reanimated corpses wandering around. You know that if you act like them, you can blend in and make it to the other side unnoticed.
<br>
Do <a href=https://youtu.be/jK0NzN_d2uQ target=_blank>toy soldiers</a> for (either: ...$time)"))
(set: $upperwarmup to (shuffled:
"You find yourself in a marsh with mosquitos swarming everywhere. Swat the mosquitoes away as you make your way through the marsh.
<br>
Do <a href=https://youtu.be/02YzDi9bKjk target=_blank>arm circles</a> for (either: ...$time)",
"The path begins to narrow with two walls of stone on either side of you. Zombified hands reach through the cracks on the wall and attempt to grab you. You twist your body to keep them from getting grip.
<br>
Do <a href=https://youtu.be/WYv3_SaCCdk target=_blank>torso rotations</a> for (either: ...$time)",
"You come up to a brittle wall that you can get through with force alone. You tap the wall until it comes down.
<br>
Do <a href=https://youtu.be/NbU6rW3BvbE target=_blank>light punches</a> for (either: ...$time)",
"You come to a crevasse with trees hanging over it. You reach up to grab the trees and make your way across.
<br>
Do alternating <a href=https://youtu.be/K4aR8rgTKkM target=_blank>high reaches</a> for (either: ...$time)",
"The path gets darker and you can hardly see anything, suddenly a zombie emerges and grabs you. You have to fight it off.
<br>
Do <a href=https://youtu.be/rGRsrjk8txw target=_blank>uppercuts</a> for (either: ...$time)"))
(set: $standing to (shuffled:
"You walk down a wide hallway and feel a pressure plate sink below your foot. Arrows shoot out from the wall and you have to duck to avoid them.
<br>
Do (random: 8,16) <a href=https://youtu.be/5IiNCr8GV_g target=_blank>squats</a>",
"As you pass by a low wall, you hear heavy footsteps that shake the floor. You catch a glimpse of a giant minotaur. You crouch behind the wall and tiptoe past the monster.
<br>
Hold a squat and do (random: 8,16) <a href=https://youtu.be/wAGBS4np3aQ target=_blank>toe taps</a> with each leg",
"You come up to a passage with exceptionally high steps. You make your way up.
<br>
Do (random: 8,16) <a href=https://youtu.be/CXJxXkj6rEE target=_blank>lunges</a> on each leg",
"You come to a low ceiling, so you lower your stance and walk in a crouched position.
<br>
Do (random: 8,16) <a href=https://youtu.be/08izdKsDTJI target=_blank>frog squats</a>",
"As you walk down a narrow corridor, you hear a crack and turn to see small boulders hurling towards you! There's not enough time to run away so you dodge the boulders as they come.
<br>
Do (random: 8,16) <a href=https://youtu.be/XgnHq4wOO5c target=_blank>side lunges</a> on each leg",
"You come to two bamboo poles that are far apart. You put a foot on each one and slowly shuffle your way across.
<br>
Do (random: 8,16) <a href=https://youtu.be/oN0MHSKCdfQ target=_blank>sumo squats</a>"))
(set: $ff to (shuffled:
"You crawl through a tunnel and a group of gnomes cross just below you in an intersecting tunnel. You clear a path from them under your belly because, as everyone knows, you don't want to see an angry gnome.
<br>
Do (random: 8,16) <a href=https://youtu.be/pal-OyFSv3g target=_blank>dolphin planks</a>",
"As you crawl through the tunnel you see bits of gems embedded in the wall in front of you. There's always time for more treasure. You reach out and take the gems.
<br>
Do (random: 8,16) <a href=https://youtu.be/pecV-sySTOw target=_blank>bird dogs</a> on each side",
"A lone goblin crawls up the tunnel behind you and tries to grab your feet! You kick back to get him off you.
<br>
Do (random: 8,16) <a href=https://youtu.be/Gbu8wpcVKww target=_blank>donkey kicks</a> with each leg",
"The ground starts to sink below you. You are crawling into quicksand! You lift your legs higher as you try and make it through.
<br>
Do (random: 8,16) <a href=https://youtu.be/7AVswG02OWo target=_blank>dirty dogs</a> with each leg",
"The stone tunnel turns into a steep incline and is covered in sand, making it slippery. You have to quickly scamper your way up.
<br>
Do (random: 8,16) <a href=https://youtu.be/klNavCA_9Rg target=_blank>mountain climbers</a> on each leg",
"Snakes slither out from holes in the stone walls. As they come towards you, you twist your body and lift up your knees to keep away from them.
<br>
Do (random: 8,16) <a href=https://youtu.be/4uFK3U5_HQ0 target=_blank>cross body climbers</a> with each leg",
"The tunnel goes straight up and the only way to proceed is to climb on the vines lining the sides.
<br>
Do (random: 8,16) <a href=https://youtu.be/rF3qto8bt7Q target=_blank>spiderman climbers</a> with each leg"))
(set: $seated to (shuffled:
"Laying down the transport becomes bumpy. You press your elbows down to stabilize yourself.
<br>
Do (random: 8,16) <a href=https://youtu.be/eDg8tL_C-OU target=_blank>elbow presses</a>",
"Ghostly archers float to either side of your transport and begin firing spectral arrows at you. You get low to the ground and dodge the arrows as they come at you.
<br>
Do (random: 8,16) <a href=https://youtu.be/c1hvx_KaRUA target=_blank>glute bridges</a>",
"The ceiling starts to close in on you and you see stalactites up ahead. You use your body to dodge the large pieces of rock.
<br>
Do (random: 8,16) <a href=https://youtu.be/Fs0V2km3NWs target=_blank>russian twists</a> on each side",
"Vampire bats descend from seemingly nowhere and you keep them away by kicking them off.
<br>
Do (random: 8,16) <a href=https://youtu.be/nPXQfAK0tqM target=_blank>bicycle crunches</a> on each side",
"Pixies fly in and try to take you away by your ankles! You fall back and pull your legs away one at a time to fight them off.
<br>
Do (random: 8,16) <a href=https://youtu.be/MLzU7xhLdqA target=_blank>leg lowers</a> on each leg",
"The transport gets stuck in between two rocks in a narrow passage. You have to push your way out with your legs.
<br>
Do (random: 8,16) <a href=https://youtu.be/pPcfVa9qGOU target=_blank>leg extensions</a>"))
(set: $cardio to (shuffled:
"As you run down a corridor there is a line of goblins trying to escape ahead of you. You’re faster and taller than them so you hop over them as you pass by.
<br>
Do <a href=https://youtu.be/zzCGRiOEgCc target=_blank>jumping jacks</a> for (either: ...$time)",
"A giant boulder drops from the ceiling behind you and starts to roll towards you. Pick up the pace!
<br>
<a href=https://youtu.be/5FWSsvN-tG8 target=_blank>Knees high running in place</a> for (either: ...$time)",
"You run up to stone steps just on top of a pool of acid. You have to hop from step to step.
<br>
Do <a href=https://youtu.be/n4V7_zZsEAI target=_blank>heismans</a> for (either: ...$time)",
"You come to a room with expensive looking vases lining the floor. You are in a rush, but you are also a treasure hunter, and you don't want to be the one to damage such nice looking vases. You hop over the vases one at a time.
<br>
Do <a href=https://youtu.be/uyITq6ACKxI target=_blank>butt kicks</a> for (either: ...$time)",
"You approach the tops of stone pillars with lava down below. You have to hop from pillar to pillar.
<br>
<a href=https://youtu.be/cYAxBwpRx2E target=_blank>Hop in place</a> for (either: ...$time)",
"As you run through a tunnel, low hanging vines obscure your view. You tear them down as you rush through
<br>
Do <a href=https://youtu.be/OoDt4gP8EaI target=_blank>skier jacks</a> for (either: ...$time)"))
(set: $cooldown to (shuffled:
"<a href=https://youtu.be/cbXEBNrR-u4 target=_blank>March in place</a>",
"Do <a href=https://youtu.be/7a4jG-iaaoo targer=_blank>side steps</a>",
"Do <a href=https://youtu.be/eg3LGbYgc7I target=_blank>Marching knee flexions</a>",
"Do <a href=https://youtu.be/EZ_fo-nFkps target=_blank>Cross body high knees</a>"))
(set: $setting to (shuffled: "an ancient temple", "ancient ruins", "the entrance to a network of caverns", "a tomb for an ancient king", "an abandoned wizard tower"))
(set: $outside to (shuffled: "graveyard","cemetery","burial ground"))
(set: $treasure1 to (shuffled: "Sword", "Staff", "scroll", "Ring", "Tome"))
(set: $treasure2 to (shuffled: "a Thousand Truths", "Infinite Knowledge", "Doom", "Eternal Life", "Magic Missle"))
(set: $transport to (shuffled: "a mine cart", "a magic carpet", "a gnomish clockwork transport", "a rickety rowboat in an underground stream"))
}You are a treasure hunter. You gaze upon (print: $setting's (1)) in the distance. First you have to make it through the (print: $outside's (1)) before entering the dungeon. The journey will be treacherous, but once you make it out, you will finally have (print: $treasure1's (1)) of (print: $treasure2's (1)) in your possession!
[[Begin your quest|warmup leg]]
(set: $long to 1)(reload:)