Getting Fit With Drift0r: Gamer Fitness Week Two

Here at GameNTrain we feel it is very important for gamers to understand the importance of maintaining a healthy lifestyle even when they spend a lot of their time gaming. We do not feel that everyone needs to be a fitness model or bodybuilder but we do want everyone to understand the importance of both maintaining their health and fitness.

Our YouTube sensation friend Drift0r is on week two of his fitness journey with us here at GNT. If you are interested in seeing his week one workout, you can visit that here. Want to see his first video featuring the custom routine we created for him? Check it out here.

This week we switched up Drift0rs routine from a 5 day, low intensity regimen to a 4 day, higher intensity routine. We implemented a lot of super setting as well as more muscle focus and more difficult, crossfit themed cardiovascular exercises. Have a look at the routine below and give it a shot yourself. After the routine you will find exercise tips as well as links to how to videos in case you are new to the fitness scene and don’t know how to properly perform the exercises.

Check out all of the Get Fit With Drift0r content.

Getting Fit With Drift0r: Gamer Fitness Week Two

 

Day

Body Parts

Exercise

Day 1 Chest, Triceps, Abs, Cardio
  • Superset each exercise one after the other.
  • 5 sets of flat bench press
  • 5 sets of wide Knuckle push ups
  • 5 sets of pushups with feet on bench, hands on floor

 

  • Superset each exercise one after the other.
  • 5 sets of barbell skull crushers (look at tips below)
  • 5 sets of dumbbell kickbacks
  • 5 sets of bench dips with fee up on chair

 

  • 100 crunches
  • 100 flutter kicks on floor

 

  • 200 jump ropes
  • 50 up downs (down to push up position, jump to feet)
Day 2 Back, Biceps, Abs, Cardio
  • Superset each exercise one after the other.
  • 5 sets of barbell bent over row
  • 5 sets of single arm barbell row (one end of bar on floor)
  • 5 sets supine pull ups (video in tips below)

 

  • Superset each exercise one after the other.
  • 5 sets of 21’s (7 low curls, 7 high curls, 7 full curls)
  • 5 sets of reverse curls (reverse your hand grip)
  • 5 sets of heavy bicep curls (8 reps max)

 

  • 2 sets of a one minute plank
  • 50 mecca crunches (feet together, almost cross legged, hands over head, swing arms from over head to a sit up position and touch feet)

 

  • 200 mountain climbers
  • 50 burpies
Day 3 Shoulders, Abs, Cardio
  • Superset each exercise one after the other.
  • 4 sets of barbell front delt raises
  • 4 sets of dumbbell side delt raises
  • 5 sets of barbell shoulder press
  • 5 sets of barbell shrugs
  • 5 sets of upright rows

 

  • 150 crunches
  • 150 flutter kicks on floor

 

  • 225 jump ropes
  • 65 up downs (down to push up position, jump to feet)
Day 4 Legs, Abs, Cardio
  • Superset each exercise one after the other.
  • 5 sets of dumbbell lunges
  • 5 sets of 25 bodyweight jump squats
  • 5 sets of 40 bodyweight prisoner squats
  • 5 sets of barbell front squats

 

  • 3 sets of a one minute plank
  • 65 mecca crunches (feet together, almost cross legged, hands over head, swing arms from over head to a sit up position and touch feet)

 

  • 250 mountain climbers
  • 65 burpies
Tips:

Superset means to complete one set of an exercise and to then move onto the next exercise without any rest. You can rest once you make one full run through.

Skull crushers. Keep elbows stable above your face through out the entire exercise. Lower the bar behind your head, not over your face.

Schedule. I suggest training for 2 days in a row, rest one day and train for another 2 in a row. Listen to your body though and do what feels right, but always train the number of days assigned and work hard.

Exercise video how to:

Skull crushers

Dumbbell kickbacks

Bench dips

Flutter kicks

Up downs

Single arm barbell row

Supine pull ups

21’s

Plank

Burpies

Upright row

Lunges

Jump squats

Prisoner squats

Front squats

Be sure to subscribe to Drift0rs YouTube channel and follow / support him on his fitness journey!

Getting_fit_with_Drift0r-week-2

the author

With a vision of combining his two favorite pastimes Eric created GameNTrain in 2010, a website with a focus on familiarizing gamers of the importance of fitness. While having a passion for gaming, he never forgets the importance of maintaining a healthy, balanced lifestyle. With over 15 years of fitness knowledge, a gaming history of 25 years, and a degree in Physical Education, Health and Personal Training, his goal is to share his knowledge and help alleviate the growing concern of less active adults and children that make video games their hobby. To make contact click here .

  • Zach

    That super set of biceps looks like a killer. His arms should feel like jello after that.

    • http://www.GameNTrain.com/ Eric Hoff

      This workout is gong to be a blast. I suggest you try it!

  • Benjamin

    So, I’ve decided to try and do this, starting with week 1. Only problem is, I have no equipment, and I’m way to broke to buy any anytime soon. Do you have any tips on other stuff I could use?

    • http://www.GameNTrain.com/ Eric Hoff

      Excellent question, one which many people have. The great thing is that in the three years we have been in operation we have built quite the library of exercises and routines. Many utilize weights but we have a bunch that are bodyweight focused. Scan the fitness section of the site and you will be amazed of how much info you will find. Also, here is a full bodyweight workout which will be sure to kick your butt: http://gamentrain.com/bodyweight-500-kick-yo-butt/ Any questions just direct them our way. Good luck.

    • http://twitter.com/PeterThomas6 Peter Thomas

      We’re also in the process of reviewing a handy little tool that is great for those who don’t have the equipment at home (or cannot afford it… which is equally plausible!). If you have an iPhone, iPod Touch, or iPad, you can download an app called GAIN Fitness. It is a unique tool that will develop a workout based on the time you want to spend working out a day and what equipment is available to you. There will be a review of the app up in the near future, so please keep your eyes peeled here. :)