Mudderella Whistler will have you running close to 10 kilometres and conquering a series of obstacles that your body might not be accustomed to tackling, but all that can be helped with a little bit of preparation.
The Mudderella training program is designed to help you get ready to take on this new challenge. The program is broken up into six different workouts to keep you moving throughout the week, but today we'll start out with the first three. Each workout is divided up into either one or two circuits. These body weight exercises won't require any fancy props; just some strong will determination. Tag along with Mudderella trainer Miriam Wasmun as she goes through each exercise in the corresponding videos.
Workout One: The Basics
Start here to get your body prepped for the race. If you're feeling challenged by the other workouts, return to this one and work your way up until you're ready for number two.
Circuit one will begin with a plank hold. Hold the plank position for a total of 20 seconds, before beginning the next exercise. Next, we'll move on to T-raises. This exercise will see you lying on the ground, belly down, with your arms out in the shape of a "T". Simultaneously raise your arms and legs off the ground and hold breifly for one rep. Do 12 to 15 reps. The next exercise in this circuit is body weight squats. Squat as if you're about to sit in a chair, getting as low as possible while keeping your knees in line with your ankles. Repat 12 to 15 reps. Following your first round of squats, repeat the entire ciruit two more times.
After three reps of circuit one, circuit two will start with push ups. Start in a plank position with a straight spine, lower your body to the ground, and raise yourself back up. Do 12 to 15 reps. Next, strengthen your legs with lateral lunges. Hinge from the hips as you step from side to side, lowering the body as you go. Repeat this exercise 12 to 15 times. Conclude the circuit with step-ups. If you don't have a bench or box nearby, start from your knees, and one foot at a time, stand up. Do 12 to 15 reps, and then repeat the entire circuit two more times.
Workout Two: Next Steps
Step it up with this workout that will get your thighs and arms burning.
Circuit one begins with walk-out planks. Start standing tall, and then put your hands on the ground in front of your feet with a slight bend in the knee. Walk forward on your hands until you're in a plank position and hold. After 12 to 15 reps, move on to modified body weight squats with a high kick. This exercise will combine body weight squats with a kick from standing after each level change. Alternating legs, squat first, stand up, and then kick. Repeat 12 to 15 times. Next, find a bench or chair for bench dips. Sit on a bench, grip the edge with both hands, and then lift your bottom from a seated position and lower it to the ground, with your legs straight out in front of you. Do 12 to 15 reps, and then repeat the circuit two more times.
Start circuit two with mountain climbers. Begin in the plank position, bring your left knee to your chest, and then your right, alternating your legs quickly, as if you're running. Do 12 to 15 reps. Next, you'll do side step-ups. This exercise is no different from the standard step-up, except that you'll be moving laterally instead of forward and backward. After 12 to 15 reps, lie down on the ground for a set of opposite toe touch crunches. Sit up and touch your left hand to your right toe, lie back, and alternate, repeating 12 to 15 times. Repeat this circuit two more times.
Workout Three: Pump It Up
This third workout focuses on raising that heart rate and switching between different muscle groups. Instead of two separate circuits and a series of reps, do each exercise as fast as you can for 30 seconds, and then follow with 15 seconds of rest before moving on to the next one.
Start with jumping jacks, and then follow with alternating step ups. Next, hold a plank for 30 seconds and engage in a little active rest, using it as an opportunity to regulate your breathing. Follow with squat-plank burpees, squatting first, staying low, and then moving into a plank, before returning to the squat position and standing up. Mountain climbers are next. Return to plank position and bring your knees to your chest, alternating as quickly as possible. The last exercise of this workout is the seated towel pull. Wrap either a long towel or exercise strap around a pole, low to the ground, and sit in a pike position with your bottom on the ground and your legs extended in the air, so your body is in a "V" shape. Grab the strap with one end in each hand, hold the pike position, extend your arms, and pull the strap from left to right, keeping the core tight as you move.
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