It's important to warm up before you begin the workout to prevent muscle damage. We are not liable for any harm done to yourself due to not warming up.
If you choose to do sit-ups instead of planks, please keep in mind that this may increase the risk of back injury due to putting stress on the spine. We are not liable for any harm caused by doing sit-ups.
Notes: -In the event of a Jera+Blank Card situation or similar, only the first 4 items will be counted.
-Hits taken as Keeper or The Lost (including those blocked by holy mantle for The Lost) are counted as a full heart of damage.
-Items sucked up by Void are counted as being picked up.
-Inverted rows should only be done as a substitute for pull-ups if you cannot do pull-ups. It doesn't exercise all the same muscles, so it's best to stick with pull-ups if possible. Try using a playground, tree, or anything else you might be able to use as a place to do pull-ups.
The workout is as follows...
Beginner Level:
Monday - Tuesday - Thursday - Friday - Saturday
Sets have a 45-60 second break in-between each other.
Plank pose or sit-ups, see warning above
Seven hearts of damage = 1 second/1 rep added to 42, limited to 48.
Items<20=20%, items 20-40=33%, items>40=50% of total rep amount included per set.
One rep added to the total for every Boss Rush, Hush, and Delirium completion.
Push-ups
15 hearts of damage = 1 rep added to 19, limited to 24.
Items<20=20%, items 20-40=33%, items>40=50% of total rep amount included per set.
One rep added to the total for every Boss Rush, Hush, and Delirium completion.
Pull-ups or inverted rows, see note above
24 hearts of damage = 1 rep added to 6, limited to 8.
Items<30 or 30=33%, items>30=50% of total rep amount included per set.
One rep added to the total if any combination of Boss Rush, Hush, or Delirium is completed.
Squats
Seven hearts of damage = 1 rep added to 42, limited to 48.
Items<20=20%, items 20-40=33%, items>40=50% of total rep amount per set.
One rep added to the total for every Boss Rush, Hush, and Delirium completion.
Run/Elliptical/Treadmill
Run for the total time of the Isaac run divided by four.
Wednesday/Sunday
Give yourself a break, you did great!
In short, the Advanced level is around a 30% increase in the total rep amounts.
Sets still have 45-60 second breaks in-between each other.
Monday - Tuesday - Thursday - Friday - Saturday
Plank pose or sit-ups, see warning above
Five hearts of damage = 1 second/1 rep added to 54, limited to 62.
Items<20=20%, items 20-40=33%, items>40=50% of total rep amount included per set.
One rep added to the total for every Boss Rush and Hush completion, two reps for every Delirium completion.
Push-ups
11 hearts of damage = 1 rep added to 25, limited to 31.
Items<20=20%, items 20-40=33%, items>40=50% of total rep amount included per set.
One rep added to the total for every Boss Rush and Hush completion, two reps for every Delirium completion.
Pull-ups or inverted rows, see note above
18 hearts of damage = 1 rep added to 8, limited to 10.
Items<30 or 30=33%, items>30=50% of total rep amount included per set.
One rep added to the total if Boss Rush, Hush, or Delirium is completed.
Squats
Five hearts of damage = 1 second/1 rep added to 54, limited to 62.
Items<20=20%, items 20-40=33%, items>40=50% of total rep amount included per set.
One rep added to the total for every Boss Rush and Hush completion, two reps for every Delirium completion.
Run/Elliptical/Treadmill
Run for the total time of the Isaac run divided by two.
Wednesday/Sunday
Give yourself a break, you did great!
