The Assassin’s Creed Workout Routine: Bodyweight and Parkour

Last updated on October 2nd, 2024 at 06:24 pm

We’ve been waiting for an Assassin’s Creed workout for a while.

Although we technically already had one at SHJ.

We do have a Kassandra workout from Assassin’s Creed, but now we’re going to break one down more specific to Assassin’s Creed as a whole, while focusing in on Ezio.

But don’t worry, I do have some fun with the other Assassin’s Creed games in our nutrition section.

If you don’t already know, we’re currently having a bodyweight and calisthenics theme for the next few weeks following the release of our Ultimate Calisthenics Workout and Guide.

This one will specifically fit our parkour resource being that we haven’t seen one since our Nightrunner Workout!

Assassin’s Creed Stats:

Height: 5’9

Weight:  170 lbs

Real Name: Ezio Auditore da Firenze

Powers: No

Our first two characters (Nightcrawler and now Ezio) for this bodyweight theme have both been 5’9.

While below average, it seems like a good range for our acrobats.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Assassin’s Creed Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.

Extra Assassin’s Creed Nutrition Fun

This is purely for fun if you really want to begin embodying your favorite Assassin’s Creed character(s).

First things first, we’ll need a bit of a timeline. 

Assassin’s Creed: 1191

Assassin’s Creed Origins: 49-43 BC

Assassin’s Creed Odyssey: 431-404 BC

So for this section we’ll talk about some diets that we could correlate to those years.

These can obviously be broken down into different sections, but for the sake of this fun section, here we go:

• Assassin’s Creed: Knights 
  • Knights also ate better, fresh meat, and lots of it as well. Protein was crucial for rebuilding muscles and recovering wounds. This is quite a difference from ordinary peasants, who ate good meat very rarely, and even more for serfs, who had even less. Opportunities may arise for them to try different kinds of meat, even more so if they were travelling far away on different campaigns for their Lord.
• Assassin’s Creed Origins: Romans
  • Typically, the Romans ate three meals a day. The Romans ate a breakfast of bread or a wheat pancake eaten with dates and honey. At midday they ate a light meal of fish, cold meat, bread and vegetables. Often the meal consisted of the leftovers of the previous day’s cena.
• Assassin’s Creed Odyssey: Spartans
  • The Spartans, noted among ancient writers for their austerity, prepared a black broth of blood and boiled pig’s leg, seasoned with vinegar, which they combined with servings of barley, fruit, raw greens, wine and, at larger dinners, sausages or roasted meat.

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Assassin’s Creed Workout Routine Research

For this section we’ll be mainly talking about the initial Assassin’s Creed, but for the sake of routine building some of the games and background info may overlap.

That being said, the main purpose of this article will be to train up and perform parkour movements.

If that’s not clear: this will be a parkour routine so you can get out there and run the streets like you’re an Assassin’s Creed character.

For the sake of this article we’re going to focus in on Ezio Auditore da Firenze!

Just like all of our other character workouts, we’ll be breaking down background information before getting into the actual workout.

Here’s a fun initial biography from Ezio’s Wiki Fandom:

Ezio Auditore da Firenze (1459 – 1524) was a Florentine nobleman during the Renaissance, and, unbeknownst to most historians and philosophers, a Master Assassin and the Mentor of the Italian Brotherhood of Assassins, a title which he held from 1503 to 1513. He is also an ancestor of William and Desmond Miles, as well as Clay Kaczmarek.

A member of the House of Auditore, Ezio remained unaware of his Assassin heritage until the age of 17, when he witnessed the hanging of his father and two brothers, Federico and Petruccio. Forced to flee his birthplace with his remaining family members—his mother and sister—Ezio took refuge with his uncle in the Tuscan town of Monteriggioni, at the Villa Auditore.

After learning of his heritage from Mario, Ezio began his Assassin training and set about on his quest for vengeance against the Templar Order, and their Grand Master, the Spaniard Rodrigo Borgia, who had ordered the execution of his kin.

And, of course, there’s a TON of information I won’t be able to share here that you can find on his actual Wiki page.

But, for now we’ll take a look at how they describe his abilities that we’ll be working with:

Before he was chased out of Florence, Ezio was outgoing and had many friends, although he was initially shy and awkward around girls. Like his father, Ezio possessed almost superhuman acrobatic abilities, being able to climb skyscrapers, move swiftly across rooftops, and perform death defying leaps with relative ease. It is unknown if he learned these skills on his own, or if they were taught to him by Giovanni, Federico, or Mario.

To make that even clearer to those folks who aren’t big on reading full paragraphs, here’s what we’re working with:

Ezio possessed almost superhuman acrobatic abilities, being able to climb skyscrapers, move swiftly across rooftops, and perform death defying leaps with relative ease.

So we’re going to need to train to also unlock those same [almost] superhuman acrobatic abilities that will enable us to scale skyscrapers and cross rooftops.

Think you’re up for it?

Parkour and Freerunning Explanation

Being that we’re going to be training for Parkour and Freerunning, I do want to give a brief breakdown before we get into it (so we know what we’re dealing with).

If you want another Parkour workout you can check out our Nightrunner Workout Routine which is our original parkour workout made by myself and Academy member Felix.

• Parkour:
  • Move from point A to point B in the most efficient way possible. In most cases that being a straight line.
• Freerunning:
  • Freerunning is a way of expression by interacting with various obstacles and environment. Freerunning may include flipping and spinning. These movements are usually adopted from other sports, such as gymnastics, tricking or breakdancing. Freerunners can create their own moves, flows and lines in different landscapes.

So we’ll specifically be training for Parkour, but if you want to turn that into Freerunning during your evolution to a Parkour Star, that choice is yours.

Get ready.

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Assassin’s Creed Workout Routine

Training Volume:

7 days per week

Explanation:

For this one we’re going to be sourcing a parkour workout from M&F.  That being said, some of the movements require weights, and I know many of you would love to be able to train completely from home.  For that reason I’ll also include ways to scale or even potentially do these movements weighted at home (without spending a ton of money).

Resource for an Inexpensive Home Gym:

I recently wrote an article on the top things you should be buying for an inexpensive home gym.  Check it out here.

Scaling Up:

If you’d like to scale this routine UP and step it up a notch, check out our Ultimate Calisthenics Workout & Guide for more resources.

Sourcing:

I was researching tons and tons of different parkour workouts to utilize for this routine and then I came to a Muscle and Fitness Parkour Workout that literally writes “Eager to level-up your real-life Assassin’s Creed-style movement skills? The following 7-day training program courtesy of physical therapist, parkour practitioner and former America Ninja Warrior contestant, Ben Musholt will help you build the required strength.”  And to that I say…yes…that is exactly what we want to do.  So this one is being sourced out to M&F and Ben Musholt!

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Assassin’s Creed Workout: Sample Workout Schedule

Monday: Park Day

Tuesday: Park Day

Wednesday: Gym Day

Thursday: Rest Day

Friday: Park Day

Saturday: Park Day

Sunday: Gym Day

Assassin’s Creed Workout Day One: Recruitment

Warm-up:

6 minutes of quadrupedal movement, such as bearcrawling.

Workout:

As many rounds as possible in 10 minutes (AMRAP):

General Push Ups

3×10

Broad Jump

4×6

Toes to Bar

4×8

Assassin’s Creed Workout Day Two: Climbing High

Warm-up:

6 minutes of jumping jacks (3 min.) and high knees running (3 min.)

Workout:

Perform circuit-style, moving from exercise to exercise without rest. Rest 1-2 minutes between circuits.

Dumbbell (or weighted) Step Ups

4×10 each leg

Bodyweight Dips

4×8

General Pull Ups

4×6

Assassin’s Creed Workout Day Three: Powering Up

See Top 8 Inexpensive Equipment Options for Your Home Gym for further suggestions.

Workout:

Between exercises, perform 12 strict pull-ups. If you can do more than 12, use a weight vest to increase resistance.

Back Squat (Sub Kettlebell or Dumbbell Goblet Squats for Reps)

5×5

Overhead Press (Rub Dumbbell Overhead Press or Kettlebell Press or Swings for Reps)

5×5

Assassin’s Creed Workout Day Four: Active Rest Day

Using this day for active recovery, Musholt advises that you to “Go for a light jog and work on your flexibility/mobility for 30 minutes.”

Some other options include:

• Hiking
• Tennis
• Basketball/Soccer/Other Sports
• Bike Ride
• Yoga

And a lot more.

Assassin’s Creed Workout Day Five: Falling with Style

Warm-up:

6 minutes of split jumping jacks (2 min.), hip circles (2 min.) and shoulder circles (2 min.).

Workout:

Complete all reps in this order:

General Push Ups: 30 reps

Bodyweight Jump Squat: 40 reps

Inverted Row: 60 reps

Assassin’s Creed Workout Day Six: Escape Plan

Warm-up:

8 minutes of jogging, working on braided steps and backward running.

Workout:

Perform circuit-style, four times through, in as little time as possible.

Sprint

3×25 meters

Commando Crawl

3×10 meters

High Box Jump

3×10 reps

Burpee

3×6 reps

Assassin’s Creed Workout Day Seven: Synchronization

See Top 8 Inexpensive Equipment Options for Your Home Gym for further suggestions.

Workout:

Between exercises, perform 12 dips. If you can do more than 12, use a weight vest to increase resistance.

Barbell Deadlift

5×5

Barbell Lunge

5×5 each leg

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