The Ultimate Lord of the Rings Fitness Plan: A Workout to Rule Middle-earth
This Lord of the Rings-themed workout combines fantasy elements with effective exercise routines, structured into three parts representing each book in the trilogy.
Gandalf wielding sword in battle stance
Choose your difficulty level:
- Hobbit (Beginner): Complete each book once
- Elf (Intermediate): Complete each book twice
- Dúnedain (Advanced): Complete each book three times
Book 1: The Fellowship of the Ring
Hobbit Hole
- 3 Medicine Ball Slams ("YOU SHALL NOT PASS!" Slams)
- 7 Renegade Rows (Legolas Bow Pulls)
- 9 Walking Lunges per leg
- 1-minute Hip Bridge Hold
Book 2: The Two Towers
Two Towers
- 3 Bodyweight Rows (Riders of ROWhan)
- 7 Box Jumps (Gimli Jumps)
- 9 Deep Squats (Helm's Deep-Squats)
- 1-minute Handstand Hold (Tower of Orthanc)
Book 3: The Return of the King
Aragorn and Legolas
- 3 Manmakers
- 7 Overhead Dumbbell Presses
- 9 Deadlifts (light weight)
- 1-minute Sandbag/Dumbbell Carry
One Ring
Training Tips:
- Warm up properly before starting
- Rest between books if needed
- Choose weights that challenge but don't cause failure
- Split the workout throughout the day if necessary
- Focus on form over speed
NF Meetup
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