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Roaming Ranger Fitness - the starting zone

The Starting Zone

Disclaimer

Always consult a doctor before starting any kind of fitness program. If you are an absolute beginner, I recommend working with a fitness professional to ensure you are doing all the movements properly. To determine if you are ready for a fitness program fill out a PAR-Q form (Physical Activity Readiness Questionnaire).

Welcome! This program is called the starting zone because I think about where characters in online role playing games start their journey. They encounter basic enemies to understand the mechanics of the game and become incrementally stronger. Starting off in fitness is the same idea. Once you know the basics and start to gain better control and awareness of your body, you’ll become stronger and eventually the challenges you faced in the starting zone won’t seem very hard at all. So thank you for letting me be a part of your first month into your fitness journey!

How the Challenge Works

This is a four week challenge where everyday you will alternate between an excercise day and a recovery day. Every day you'll have a choice of what you will do. The exercise day will have choices between set workouts, fitness games, videos, or audio workouts for either strength or cardio. The recovery days will include choices of low intensity exercise, yoga, or stretch sequences. All the exercises in this challenge are ten to twenty minutes. The point of this challenge is not to lose a certain amount or gain a certain amount of muscle, but to explore a variety of ways to be active and to kickstart your exercise habits so hopefully you will continue after these four weeks and discover a healthy lifestyle that you will maintain and enjoy.

Day 1
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 2
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 3
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 4
10-20 minutes outdoor cardio
Indoor Cardio
Outdoor Intervals
Instagram workout
Day 5
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 6
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 7
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 8
10-20 minutes outdoor cardio
Indoor Cardio
Outdoor Intervals
Instagram workout
Day 9
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 10
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 11
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 12
10-20 minutes outdoor cardio
Indoor Cardio
Outdoor Intervals
Instagram workout
Day 13
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 14
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 15
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 16
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 17
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 18
10-20 minutes outdoor cardio
Indoor Cardio
Outdoor Intervals
Instagram workout
Day 19
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 20
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 21
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 22
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 23
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 24
10-20 minutes outdoor cardio
Indoor Cardio
Outdoor Intervals
Instagram workout
Day 25
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 26
Fitness Adventure
Table Top Workout
Strength Workout
Instagram workout
Day 27
10-20 minute walk
Walking game
Mobility Workout
Yoga Video
Day 28
10-20 minutes outdoor cardio
Indoor Cardio
Outdoor Intervals
Instagram workout

Mobility Workout

Written Workout (30 seconds each)
Arm circles
Torso rotations
Hip rolls
High reach to forward fold
Side bend R
Side bend L
Shoulder stretch R
Shoulder strech L
Chest stretch
Forward Fold
Hip flexor stretch R
Hip Flexor stretch L
Cat/cow
Downward facing dog
Butterfly stretch
Hamstring stretch R
Hamstring stretch L
Figure 4 stretch R
Figure 4 stretch L
Knee hug


Yoga Workout


Strength Workout

Written Workout
Warmup (30 seconds each):
Arm circles
Torso rotations
Hip rolls
Cross body high knees
High reach to forward fold
Jumping jacks

Workout:
30 seconds work/10 seconds rest - 3 sets
Squats

30 seconds work/10 seconds rest - 3 sets
Plank hold
Bird dog

Cooldown (30 seconds each):
Hip flexor stretch R
Hip flexor stretch L
Chest stretch
Side bend R
Side bend L
Forward fold


Interval Workout Video

Written Workout
Warmup (30 seconds each):
Hip rolls
Straddle stretch
Toy soldiers
High reach to forward fold
Marching in place

Workout (20 seconds work/10 seconds rest - 2 sets):
Jumping jacks
Running in place, knees high
Butt kicks
Heismans

Cooldown (30 seconds each):
Marching in place
Quad stretch R
Quad Stretch L
Calf Stretch R
Calf Stretch L
Forward Fold


Outdoor Intervals
Warmup:
3 minutes of walking

Workout:
20 seconds high intensity running
10 seconds walking
8 sets

Cooldown:
3 minutes of walking

Time your intervals with this app or using this spotify playlist!


Outdoor Cardio Examples
Jogging
Hiking
Cycling
Swimming
Rowing
Paddleboarding
Sports (soccer, tennis, basketball, etc)