As many of you know, I am prepping to run in the Tough Mudder race in May. This race is a 12 mile course filled with obstacles designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. As most of you also know, I am often traveling and while exploring hotel gyms can be fun, it’s also good to have a routine that can be done without finding the closest gym.
Thankfully, the Tough Mudder website offers plenty of tips to help get in shape and prepare both mentally and physically for the upcoming race. Below is an excerpt that I am finding helpful in my own personal training and while you might not be running a marathon, we all know that summer is right around the corner and who doesn’t want to be in tip top shape for bikini season???
Note that this workout can be done just about anywhere, and all you need is yourself. But don’t be fooled, it is Tough.
Warm Up –
Warp up by jogging for two minutes, bringing your knees up to your waist line then switch to kicking your heels back to your ass. Do some body weight squats and some press ups to get the blood pumping oxygen and nutrients to your muscles.
The Circuit –
After Each exercise in this circuit you perform a set of star jumps (Special Move), which engages your whole body, teaches you to move explosively and burns lots of calories. Do not rest in between exercises.
(Pardon my exercise definitions, it it harder than you think)
Star Jumps (Special move) – 60 seconds
Jump to a position with the legs spread wide and the hands touching overhead and then returning to a position with the feet together and the arms at the sides.
1. Deep Squats – 30 reps
Stand with you fingers behind your ears/on your temples, and then squat down with your back in a neutral position, keeping your knees behind your toes and your shoulder blades retracted as far as possible.
2. Rising Press Up – 30 reps
Get into a press up position with your hips high and your arms beneath your shoulders, then bend your elbows and straighten at the hip in a dipping movement until your chest hits the floor. Straighten your arms and ‘scoop’ your torso upwards to finish.
3. Lunges – 15 each side
Lunge forward with your foot landing heel first, and lower until the knee of your rear leg is almost in contact with the floor. Push through your front foot to return to your standing position.
4. Sprint Squat Thrust (Mountain Climber) – 15 each leg
Get into a press up position, and then bring one knee into your chest as fast as you can. Push it back again and bring the other knee up at the same time. Keep alternating legs as fast as possible.
5. Aquaman Plank – 8 each side
In a plank position, brace your abs and extend your right arm and raise your left leg slightly. Hold for five seconds before placing them back on the floor. On the next rep, extend your left arm and right leg.
6. One Leg Romanian Deadlift – 15 each side
Stand on one leg with your hands together in front of you. Keeping your back straight, lean your torso forward until you feel a stretch in your hamstrings. Then lift your torso up again.
Once you have completed this circuit, rest for two minutes and start again. (2-3 sets, up to you).
Time per session – 30 – 45 minutes
Calorie burn – 480 +