Workout Routines

The Zombie Apocalypse Survival Workout

There are plenty of ways to stay strong and agile in the case civilization falls and becomes overrun by the undead.

andy mcdermott zombie survival workout
Duration 6 days
Exercises 11
Equipment X

Most of us love the idea of surviving the zombie apocalypse, subsisting on canned food and hunted game while outrunning hordes of the undead for days on end.

After binge-watching the latest episodes of "The Walking Dead" and getting pumped up about the mid-season premiere this weekend, you might find yourself wondering, “How would I survive?” After all, Darwinism will still prevail long after the collapse of society.

Trying to work out at the park would be like advertising for a free buffet. Gym memberships would be worthless, and our usual training partners – unfortunately – would be among the brain-eating departed.

SEE ALSO: The Zombie Apocalypse Survival Meal Plan

Staying alive would take more than zombie-proof food, makeshift hatchets, and shaky alliances. If you can’t run, fight, and keep moving, then you’ll soon be joining that workout partner of yours.

Here is a foolproof routine you can do by yourself, anywhere, without any gym equipment. It’s a seven-day breakdown, with three days of strength work and three days of running each week. You’re going to need both – the brawn and the breath!

So grab your pack, stock up, and get ready to kick some zombie ass!

Video Overview

For maximum chances of survival, print this page out before the Internet and electricity grids go down for good. When it all falls apart, you’ll have the secret to being the strongest survivor!

Day 1 Survival of the Fittest

Exercise 1

Bodyweight Chest Press
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-- 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
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-- sets
20-to failure reps
-- rest
*View video (3:07 mark) for demonstration.

Day 2 Run!

Exercise 1

Jog
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-- 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
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-- 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
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-- sets
10 reps
-- rest
*Each rep should take about one minute. Rest a minute between each rep.

Day 5 Stairwellness

Exercise 1

Stair Running
4 Tips to Fast-tracking Your Fitness Gains thumbnail
-- sets
-- reps
-- rest
*Shoot for 30 seconds, then move on!

Exercise 2

Stair Bounding
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-- 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
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-- 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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