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Zombie Apocalypse: Survival

27 min

8 exercises

This workout is a simulation of some exercises you may need to survive a zombie apocalypse. Yes, you read that right. As unlikely as a zombie apocalypse may be, it's nice to know that you'd survive one if it were to occur, right? Put yourself into that zone, and unleash hell.

Cardio – Running / Treadmill

5 min

Start out with 1 minute at a light pace, 3 minutes at a medium pace, and 1 minute at a fast pace. Outrun zombies!

Shadow Boxing

1 sets

100 reps

For knocking out zombies when the time comes... make it 100 punches per arm! Complete with minimal rest.

Dumbbell Chops

1 sets

50 reps

Imagine you have an axe! Chop 25 times per side! Complete with minimal rest. Limbs flying everywhere...

High Box Jumps

1 sets

50 reps

50 x 24inch box jumps. You know, for when you're trying to escape 'dead' ends!... Complete with minimal rest.

Static Push-ups

1 sets

50 secs

Hold yourself in this position... be silent... you're in hiding!

Cardio – Running / Treadmill

5 min

Now, the zombies run from you! In fact, one of them has stolen your favourite mug. Get it back! As fast as you can.

Front Kicks

1 sets

50 reps

That's 50 kicks per leg, we're all about the offense! Complete with minimal rest.

Snap Jumps

1 sets

50 reps

Our last exercise of this epic simulation! These will get you to your feet rapidly! Complete with minimal rest.

This Zombie Apocalypse: Survival 27 min gym workout plan effectively targets your abs, arms, cardio, chest and legs.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 8 exercises and see which muscle groups they target. Enjoy!

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Zombie Apocalypse: Survival

27 min

8 exercises

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Cardio – Running / Treadmill

5 min

Set 1 of 1

Rest before next set

Get ready

321GO

Start out with 1 minute at a light pace, 3 minutes at a medium pace, and 1 minute at a fast pace. Outrun zombies!

Start

Primary muscle group(s):

Quadriceps

Secondary:

Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Shadow Boxing

1 sets

100 reps

Set 1 of 1

Rest before next set

Get ready

321GO

For knocking out zombies when the time comes... make it 100 punches per arm! Complete with minimal rest.

Start

Primary muscle group(s):

Abs, Biceps, Shoulders, Triceps

Secondary:

Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps

Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

Primary muscle group(s):

Abs, Obliques

Secondary:

Shoulders

Sit comfortably with your feet grounded, knees bent, and body upright.
Slowly lower your upper body backwards just enough to feel a strain on your abs.
From here throw a desired amount of left and right eye-level punches.

Dumbbell Chops

1 sets

50 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Imagine you have an axe! Chop 25 times per side! Complete with minimal rest. Limbs flying everywhere...

Start

Primary muscle group(s):

Hamstrings, Obliques, Quadriceps

Secondary:

Calves, Hamstrings

Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

Primary muscle group(s):

Obliques

Secondary:

Abs

Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

Primary muscle group(s):

Obliques

Secondary:

Abs

Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
Begin the movement by twisting with your obliques to pull the handle down and across your body.
Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

High Box Jumps

1 sets

50 reps

Set 1 of 1

Rest before next set

Get ready

321GO

50 x 24inch box jumps. You know, for when you're trying to escape 'dead' ends!... Complete with minimal rest.

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves

Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
Stand with your feet shoulder width apart.
Bend your knees as if crouching or performing a squat.
In an explosive movement, push through your feet to jump up onto the landing area.
Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
Step down and repeat.

If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
Keep your back straight at all times.
Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
Pause for a count of one.
In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
At the same time extend our arms out above you.
Land with your knees slightly bent to absorb the impact.
Repeat

Primary muscle group(s):

Calves, Hamstrings, Quadriceps

Secondary:

Abs, Glutes & Hip Flexors

Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
Jump and launch yourself forward. Swing your arms back and use the momentum.
Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.

Static Push-ups

1 sets

50 secs

Set 1 of 1

Rest before next set

Get ready

321GO

Hold yourself in this position... be silent... you're in hiding!

Start

Primary muscle group(s):

Abs, Chest

Secondary:

Abs, Shoulders, Triceps

Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
Lower your chest to the floor and hold for 30 seconds.
Straighten up to starting position.

Primary muscle group(s):

Abs

From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
Engage your core and hold this position for the designated amount of time.
Walk your hands and feet back into a push-up position to complete the exercise.

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
Keep your body in a straight line by tightening your abdominal and oblique muscles.
Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Cardio – Running / Treadmill

5 min

Set 1 of 1

Rest before next set

Get ready

321GO

Now, the zombies run from you! In fact, one of them has stolen your favourite mug. Get it back! As fast as you can.

Start

Primary muscle group(s):

Quadriceps

Secondary:

Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Front Kicks

1 sets

50 reps

Set 1 of 1

Rest before next set

Get ready

321GO

That's 50 kicks per leg, we're all about the offense! Complete with minimal rest.

Start

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors

Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
Begin by extending your right leg up, leading with your knee.
Next, extend your foot out. Immediately, retract it back to the starting position.
Repeat on the other side.

Snap Jumps

1 sets

50 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Our last exercise of this epic simulation! These will get you to your feet rapidly! Complete with minimal rest.

Start

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Calves, Hamstrings, Quadriceps, Shoulders

Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

Primary muscle group(s):

Abs, Glutes & Hip Flexors

Secondary:

Chest, Shoulders

Place your hands flat on the floor, shoulder width apart.
Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
Your body should be in a straight line, with your weight supported on your hands and toes only.
Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
Continue alternating in this manner for the desire amount of time.

Primary muscle group(s):

Obliques

Secondary:

Abs

Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
Contract the core and return the leg to the starting position.
Alternate between legs.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Workout done!