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You are here: Home / Exercises / The Walking Dead Workout: How To Make Sure You’re In Shape For The Zombie Apocalypse

The Walking Dead Workout: How To Make Sure You’re In Shape For The Zombie Apocalypse

August 14, 2015 by Adria Ali 1 Comment

 

Considering “The Walking Dead” is the most watched television show in cable history, I bet a lot of you have seen it!  You probably have a pretty good idea of what the zombie apocalypse could potentially look like. You would be fighting for your life (literally and figuratively) every moment of every day.

While there’s not much you can do mentally to prepare yourself for the apocalypse (seriously, no matter how many zombie shows we watch, it would still be ABSOLUTELY TERRIFYING), there are certainly things you can do to prepare yourself physically.

 walking dead workout

If you want the best chance to survive the zombie apocalypse, there are a few physical components you need to master.

Speed/Endurance

You will absolutely need to be fast in order to escape from any incoming zombie herds. At the very least, you need to be faster than the guy running next to you so that the zombies catch him first. You’ll also need to make sure you have a high level of endurance – who knows how long you’ll be running?

Upper Body Strength

Upper body strength is also crucial. You might need to climb a wall or fence to get to safety, or lift heavy logs to bring back to your camp to build shelter. Either way, you are going to want to have some power in that upper body area.

Core Strength

No matter how fast you are, there are times when the zombies are going to catch up with you. And then you are going to have to hide, maybe for hours in very small spaces. You want to make sure that your core is strong and you are able to hold positions for a long time without shaking and blowing your cover.

So what fitness tips can we at Fit Tip Daily give you to make sure that you make it through the zombie apocalypse alive?

 

walking dead workout

The Walking Dead Workout

This workout will build the 3 components that you will need to increase your chances of survival in the zombie apocalypse: Speed/Endurance, Upper Body Strength and Core Strength.

Grab a set of dumbbells (make sure that they are heavy enough to be challenging by the 10threp). Perform all exercises as a circuit. Rest for a minute in between rounds, and repeat the circuit 3 times.

15 burpees

fitness tips

15 bicep curls

bicep curls

15 pushups

pushup variations

15 overhead tricep extensions

tricep extension

15 burpees

fitness tips

 

 

25 bicycle crunches

Bicycle Crunches

20 Bear Crawls

how to do a bear crawl

1 min plank

ab bridge

14 – Prone Row

Prone Row Side View

200 meter sprint intervals (sprint for 200 meters, walk back)

5 Times

 

*Fitness Tips – If you are running on a treadmill, run at a challenging sprint-speed for 45 seconds.  Then slow your pace and walk for 2 minutes.

Do this Walking Dead Workout routine 3 times per week and you’ll be ready to take on the zombies with Rick, Daryl, Michonne and the whole “Walking Dead” gang!

Guest Writer,

Deanna de Bara

 

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Filed Under: Exercises, Today's Tip Tagged With: circuit training, circuit workout, interval workout, the walking dead, the walking dead workout, zombie workout, zombies

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Jim says

    August 14, 2015 at 2:33 pm

    One can't fully prepare for the zombie apocalypse, but this looks like a suitable starting point. Bring it on zombies.

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