May 29, 2014

3 exercises to get in shape for the Zombie Apocalypse

Zombie Apocalypse run
Worried your not quite ready… physically, for the zombie apocalypse?

Does most of your exercise come in the form of chewing or lifting a glass to take in a large gulp of sugary fizz?

Have no fear!

These simple exercises will help anyone get in shape for the zombie apocalypse. If you ARE out of shape or worse, heavily overweight, your chances for survival will be extremely low.

Now a warning, I’m not a personal trainer, but I do know my way around a gym and have played plenty of sports, so I’m not totally ignorant when it comes to getting in shape. I picked these exercises for their simplicity and their ability to add strength and endurance. Attributes your going to need in order to survive Z-day.

Also, all of these exercises don’t require a gym membership, though getting one is not a bad idea.

zombie apocalypse


Walking, Jogging or Running

If you watch The Walking Dead you’ll quickly notice they don’t sit around much. They are walking, jogging or running constantly to stay alive. The reality is that your going to be moving nearly constantly during the zombie apocalypse.


zombie-exerciseIf you don’t have the stamina or endurance to run at least a mile, it’s going to be much harder to make it. Your cardiovascular system is going to have to be running at a an efficient level to survive. If you are generally out of breath after climbing a flight of stairs, this is a sign that you must start exercising!

For those who are really out of shape, start by walking a mile a day (4 laps around a track). Once you can do a mile, double it and do 2 miles and after that double it again for 4 miles. 

Next, add jogging. Start at steady pace. Switch between walking and jogging and begin to increase your jog pace and distance.

Now your ready to run!

Your goal should be to run a mile in under 10 minutes. The faster the better. During the zombie apocalypse you should be ready to run a quick mile, take a brief a minute to catch your breath, then be ready to do it again!




“Drop down and give me 20!”. There is a reason why the military uses push-ups as a bread and butter exercise. It’s great for building up your chest, back and arms all at once.


ZombiesYou don’t need weights or anything fancy, just your own body weight. Your push-up form can also be tweaked to hit different areas of your chest, arms and shoulders. Be make sure that you are doing them properly however, and don’t half-ass your push-ups! Cheater push-ups won’t help you get any stronger or build much muscle.

Check out this link – pictures and steps on proper push-up technique.

More tips: 

  • Don’t cheat on your last few – When you start to get tired, it’s easy to cheat on good form to get in the last few reps. Once you do a bad push up, or your muscles fail to lift you back up, you’re done.
  • Don’t do push ups two days in a row – give your muscles time to recover by giving yourself at least 24 – 48 hours in between your push up workouts.
  • If you can do 4 sets of 20-25 perfe ct form push ups without failure, it means it’s time to start using push up variations to mix things up.




exercise-mainAbs and core strength is often overlooked. Just look around the U.S. and you’ll quickly find a plethora of rounded plump guts yearning to break beyond the bonds of their owners belts. Neglecting ab work is easy but strengthening your core has an array of beneficial effects beyond just having a six pack.

Strong abs helps prevent other injuries – A strong torso has better core stability which means better balance and a lowered risk of back injuries. Slipping a disk while fighting zombies in the streets can mean the difference between life and death.

Your internal organs and nervous system are better protected– Organs, veins and major arteries are wrapped and protected by abdominal muscles. You core can absorb and sustain much more damage (punches, kicks, stab wounds), when your abs are in good shape.

You’ll have better posture – With a strong core you’ll find that you stand taller and sit without slouching. When everyone else is slouched over and scared your straight posture will signal your confidence as a real zombie apocalypse survivor. 


Thanks for reading & be sure to START excising…

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