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Start in a standing position with feet shoulder width apart. Step forward deeply with your right foot and slowly lower your left knee almost to -- but not touching -- the floor. To keep your knees happy, make sure your front knee is aligned over your front heel. When you're in the lunge position, there should be a lot of right angles going on. Both knees -- as well as your hips -- should be at right angles. Push back off of your right foot to return the starting position and then step forward to do a lunge with your left leg. Keep alternating until you've done 10 to 15 on each leg. Ouch!
Biceps/Triceps Push/Pull
You're just not going to be able to pull-off the crazed warrior thing if you don't have cut and defined arms. This exercise does double duty. It pits your biceps -- in the front of your upper arm -- against your triceps -- in the back of your upper arm -- in a battle that's as epic as the Alliance versus the Horde. The good news is that -- unlike in the Warcraft rivalry -- both sides win. And what's cool is that, once you remove all your war paint, ditch your loincloth or thong, and get back to your real life, you'll still have cut and defined arms!
Stand with your right hand -- palm facing you -- in front of you at chest level with your elbow slightly out to the side. Place your left hand -- palm facing away from you -- on top of your right hand. To do the exercise, try to bring your right hand toward you while trying to push your left hand away from you. Hold this position for ten to fifteen seconds and then switch hands -- so that your left hand is the one you're trying to bring towards you.
Sitting Monkey
Even if you have giant pecs and chiseled arms, no one is going to mistake you for a god if you're smooshy in the midsection. This is an ab-strengthening torture that I swiped from the weird yoga and meditation place where I study. Sometimes we hold this position for days -- or even weeks -- at a time.
From a sitting position on a rug or mat, slowly raise your legs and lean back with your upper body until you're balancing on the base of your lower back in a V position. Bend your legs so that your lower legs are parallel to the floor and extend your arms in front of you until they're also parallel to the floor. Flex your wrists and ankles so that your palms and soles of your feet are facing the wall in front of you. Relax and enjoy. Start by holding this for 15 to 20 seconds. Eventually, try to get up to a minute or longer.
Those with delusions of cosplay grandeur now have all the tools they need to begin constructing their Kratos or Nariko outfits. If you stick with this program, you will see results. Not only will you look better, you'll also feel better. And you'll have a far cooler costume than the million or so Naruto wannabes you'll encounter at your next dress-up outing.