Wicked Zombies

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New Years Resolution; Get Zombie Fit!

Surviving the zombie Apocalypse isn't just about how big your gun is. Or about how many beans and tp you've stocked up on. To make in a world of undead cannibals you have to stay fit. Zombie can't bite you if it can't catch you. If your like me your not currently in the best shape to be dodge bullets and zed teeth. So it's time to keep those new years resolution and get in zombie fighting shape, our friends over at muscleandfitness will help teach you how.

Day 1 Survival of the Fittest

Exercise 1

Bodyweight Chest Press
exercise image placeholder
-- sets
20-to failure reps
-- rest
*Use the arms of scavenged chair to get an enhanced range of motion. Increase difficulty by wearing heavy supplies.

Exercise 2

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
-- sets
20-to failure reps
-- rest
*Use scavenged chair or bench-like surface.

Exercise 3

One-Arm Burpee You'll need: No Equipment How to
One-Arm Burpee thumbnail
-- sets
20-to failure reps
-- rest
*Alternate arms and slow this exercise down to stay quiet and emphasize strength and stabilization.

Exercise 4

Sideways Crab Walk
exercise image placeholder
-- sets
20-to failure reps
-- rest
*View video (3:07 mark) for demonstration.

Day 2 Run!

Exercise 1

Jog
exercise image placeholder
-- sets
15 min reps
-- rest
*Keep it simple and conserve energy. Aim for a 15-minute run in one direction, then turn around and sprint back home. Rest only long enough to pick up necessary supplies.

Day 3 Pack Attack

Exercise 1

Single-Arm Dumbbell Swing You'll need: Dumbbells How to
Single-Arm Dumbbell Swing thumbnail
-- sets
20 reps
-- rest
*Substitute cargo bag for dumbbells and alternate arms for 5-10 reps each.

Exercise 2

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
-- sets
20 reps
-- rest
*Substitute cargo bag for dumbbells.

Exercise 3

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
-- sets
20 reps
-- rest
*Substitute cargo bag for dumbbells.

Exercise 4

Squat Thrusts You'll need: No Equipment How to
Squat Thrusts thumbnail
-- sets
20 reps
-- rest

Exercise 5

Knees to Elbows
exercise image placeholder
-- sets
20 reps
-- rest
*Done in a push-up position. See video (6:00 mark) for the demonstrations of variations.

Day 4 Zombie Dash

Exercise 1

Suicide Run
exercise image placeholder
-- sets
10 reps
-- rest
*Each rep should take about one minute. Rest a minute between each rep.

Day 5 Stairwellness

Exercise 1

Stair Running
exercise image placeholder
-- sets
-- reps
-- rest
*Shoot for 30 seconds, then move on!

Exercise 2

Stair Bounding
exercise image placeholder
-- sets
-- reps
-- rest
Using two-footed jumping, carefully jump up 2-3 stairs at a time (7:25 mark in video) to build explosiveness -- aim for 30 seconds of bounds.

Exercise 3

Cardio Core Crawl You'll need: No Equipment How to
Cardio Core Crawl thumbnail
-- sets
-- reps
-- rest
*Perform while climbing up staircase, for an extra challenge try going DOWN the stairs! Again, 30 seconds and move on.

Exercise 4

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
20-to failure reps
-- rest
Ditch the stairwell, hang from a tree branch and put in work!

Day 6 Out of the Woods

Exercise 1

Jog
exercise image placeholder
-- sets
-- reps
-- rest
*You're aiming for a 10k here. Run at a moderate pace in a secure circle for about an hour.

Day 7 Rest Up and Recover

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Permalink Reply by saint.357 on January 5, 2016 at 7:42pm

so what's everyone's zombie work out's? as much as i would love to do all the exercises listed above I'm afraid it's beyond me at my current state through i hope to work up to it sometime this year. right now i walk at least 2 miles everyday. including up and down a four block long hill that I'm pretty sure is like a 60-70 degree angel most of the way. which is pretty god damn steep and really kill's you if you have to carry bags up it like i do. all the stores are down this hill so I'm always carrying a bag of something back up with me.

I also try to make sure to do dumbbell exercises everyday. i do at least 5 sets of 20 reps each bicep curls, shoulder press, and wrist curls. all with 12 pound weights. not much but I'm working my way up  weight and i plan to add more excesses soon. I'm thinking of moving on to caff raises. since i can't do much more shoulder stuff with this bone deformation on my left rotator cuff.

if anyone's interested in dumbbell work outs i found this great site listing all the best work outs. Check it out if your interested and lets all get in zombie fighting shape for 2016!

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