RUN 2minutes
Spider
Push-Up
Start in a high plank position and
descend into a push-up. As you lower, bring your right knee to your
right elbow. Return to high plank and repeat on the left side.
Alternate sides and work up to mountain climbing speed.
1 minute
Jumping
Jacks
Just like you did in elementary school.
Only this time, only bring your arms down to your shoulders (not your
hips) and all the way back up. We want to see your hands graze each
other when they go up. 2 minutes
Tough
Squat + Press
Holding a weight to your chest, stand
with feet hip- distance apart with your toes, knees and hips in a
straight line. Pull your belly button toward your spine and contract
your abdominal muscles. Slowly lower your body, as though you are
sitting in a chair (knees at 90-degree angles). Make sure your knees
are BEHIND your toes. As you return to standing, press the weight
over your head and return to starting position.
Jump Rope
Jump Rope
Start with single jumps and work up to
Double Jumps 2 minutes
Slippery
Mountain Climbers
Place your feet on two washcloths or a
folded hand towel. Assume a high-plank position. Keeping your upper
body still, pull BOTH legs in toward your chest at the same time and
then push them back out to resume the plank position. Repeat these
in-and-outs. 1
minute
Burpee
Squat
Begin in a squat position with hands on
the floor in front of you. Kick your feet back to a push-up position.
Immediately return your feet to the squat position. Leap up as high
as you can from the squat
position. Repeat, moving as fast as
possible and maintain a fast pace. 2 minutes
Turkish
Getup
Start lying on your back, holding a
kettle bell, dumbbell or rock above one shoulder. Then simply stand
up, using your free arm to help you up while keeping the weight above
you at all times. Keep the arm fully extended- don’t bend that
elbow—as you lie back down and repeat. Switch sides halfway. 1
minute
Skates
Stand with your feet shoulder-width
apart and balance your weight on your right foot. Then pick up your
left foot and loop it back behind you and toward the right leg,
tracing a D-shape with your toes. Your left foot should be behind
your right leg. Bring your left arm to your right foot. Now push with
your right leg and transfer your weight
to your left leg and bring your right leg behind your left. Bring
your right arm to your left foot. Continue skating, gaining speed and
distance between each skate.
2 minutes
Inch
Worms
Stand with your legs straight and your
hands flat on the floor. Keeping your legs completely straight, walk
your hands forward as far as possible. Keep your stomach tight, with
your navel pulled in toward your pelvis. Then take small steps to
walk your feet forward to your hands, ending in the starting
position. Repeat. Faster. 1
minute
Ski
Jumps
Stand with your feet together on the
side of a crack in the sidewalk or floor or next to a folded towel.
Bend the knees and jump to the right as far as you can. Think of
jumping laterally instead of vertically. Land with soft knees and
immediately jump to the other side. 2 minutes
Side
Plank Dips
Start in a high-plank position and lift
one arm up to the ceiling so that your body forms a T-shape. Start to
lower your hips by 2 inches and pull them back up. Repeat this motion
and switch sides halfway.
1
minute
Standing
Climbers
From a standing position, raise your
left hand, reaching as high as you can, while driving your right knee
up and out in a similar movement to the floor Mountain Climber.
Switch by pulling down with your left hand and reaching high with
your right hand. At the same time, let your
right foot fall to the floor, then
drive your left knee up and out. 2 minutes
Leap
Frogs
Begin by lowering yourself into a low
squatting position. Place your feet slightly wider than hip-width
apart, bend your knees, and lower your bum toward the ground.
Continue lowering until your knees are as close to a 90-degree angle
as possible. Stay in this position as you jump forward.
Jump longer and faster. 1
minute
High
Knees
Stand in place with your feet hip-width
apart. Drive your right knee toward your chest and quickly place it
back on the ground. Follow immediately by driving your left knee
toward your chest. Hold arms out at shoulder length. Repeat quickly.
2 minutes
Pull-Ups
Do a overhand pull-up, and between each
pull-up shuffle slightly to the right or left to get comfortable with
movement—the Funky Monkey is a slippery one. 1
minute
Quick
Feet
Stand with your legs hip-width apart
and start running in place on your toes. Increase your speed so that
you feel like you are digging into the ground. Every 20 seconds, drop
completely to the ground as fast as you can and jump back up to
resume Quick Feet. 2 minutes
Bosu
Lunges
Stand atop a Bosu ball or small
medicine ball with both legs. Slowly lower your bum toward the ground
to complete a full squat. 1
minute
Tire
Jumps:
Start by standing on one leg then
shifting your weight to the opposite side and remain standing on the
opposite leg. Pull your non-standing leg up toward your waist for
balance. 2 minutes
High
Plank
Lie face-down and prop yourself up by
extending your arms straight. Your arms should be directly below your
shoulders. Hold. 1
minute
Run
2 minutes
Tricep
Dips
Get between two chairs, bars or a dip
machine. Grab each bar or handle with each arm and lower yourself
slowly and with control, then push yourself back up. If this is easy,
then explode off the bar and lift yourself completely away from the
support. 1 minute
Jumping
Jacks
Just like you did in elementary school.
Only this time, only bring your arms down to your shoulders (not your
hips) and all the way back up. We want to see your hands graze each
other when they go up.
2 minutes
Scissor
Lunges
Lower yourself into a forward-stepping
lunge for your starting position. From there, explode off the ground,
getting enough air under you to scissor kick your legs and land with
your opposite leg forward. Repeat. 1
minute
Burpee
Squat
Begin in a squat position with hands on
the floor in front of you. Kick your feet back to a push-up position.
Immediately return your feet to the squat position. Leap up as high
as you can from the squat
position. Repeat, moving as fast as
possible and maintain a fast pace.
2 minutes
Towel
Pull-Up
Perform the same pull-up you did to
prepare for Funky Monkey, only this time, drape towels over the
pull-up bar and grip the ends. You might have to start with just
hanging and holding the towels.
1
minute
Skates
Stand with your feet shoulder-width
apart and balance your weight on your right foot. Then pick up your
left foot and loop it back behind you and toward the right leg,
tracing a D-shape with your toes. Your left foot should be behind
your right leg. Bring your left arm to your right foot. Now push with
your right leg and transfer your weight
to your left leg and bring your right leg behind your left. Bring
your right arm to your left foot. Continue skating, gaining speed and
distance between each skate.
2 minutes
Squat
Jumps
Stand in front of a bench, chair or box
and use both legs to jump onto the object. Make sure to maintain a
neutral spine and explode from a squatting position. 1
minute
Ski
Jumps
Stand with your feet together on the
side of a crack in the sidewalk or floor or next to a folded towel.
Bend the knees and jump to the right as far as you can. Think of
jumping laterally instead of vertically. Land with soft knees and
immediately jump to the other side.
2 minutes
Side
Lunge + Towel Stand with your feet and knees together, hands
on your hips. Place a towel under your right foot and slide your
right leg out and lunge toward the floor. Make sure your right knee
does not extend past your toes and keep your left leg relatively
straight. Push off through your right foot to
return to the start to complete one.
Alternate sides. 1
minute
*Participation
in a training program is at your own risk, as this or any other
exercise program may result in injury. To reduce the risk of injury,
before beginning this or any training program please consult your
doctor. Tough Mudder is not responsible for any injuries that may result
from the exercises or training program described on Tough Mudder’s
website.
Erica's disclaimer:
Participation
in a training program is at your own risk, as this or any other
exercise program may result in injury. To reduce the risk of injury,
before beginning this or any training program please consult your
doctor. Erica Miller is not responsible for any injuries that may result
from the exercises or training program described on triharderlivebetter
website.
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