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5 Workouts to Get in Shape by Summer

By Mud Runs (588 words)
Posted in Staying Fit on May 15, 2013

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These workouts will help you be summer & mud run ready!Summer is just around the corner and there is no better time than now to start getting into shape for mud run season. These unique events require a combination of endurance and strength training. It is recommended to choose a workout routine in preparation for a mud run means performing routines that strengthen the core, upper and lower body muscle groups.


Mud runs typically span five to 10 kilometers or around three to a little over six miles in length. When in shape, athletes usually have the ability to run five to seven miles three to four times every week. Speed is not the ultimate goal, especially if not a seasoned athlete. The idea involves keeping the body moving. Working up to this goal may entail alternating running and walking at two minutes intervals for a total time period of 20 to 30 minutes. Gradually increase your running time until able to run for the full 30 minutes. Once used to running, vary the terrain from flat to hilly, sandy or any other challenging environment.

Bulgarian Split Squat-Legs

Stand perpendicular to a weight bench with your back facing the bench. Bend one leg backward and rest the top of the foot on the bench. Hold a lightweight dumbbell in each hand. Keeping your back straight, slowly lower into a squatting position until the front thigh is parallel with the floor. Slowly rise back up. Repeat six to 10 times. Reverse legs and repeat the process.

Dumbbell Curl and Press-Biceps, Shoulders

Hold a dumbbell in each hand and let your arms rest at your sides. Bring the dumbbells up to the chest simultaneously in a conventional curl position. Press arms upwards toward the ceiling while turning the palms facing forward. Hold the position for approximately one second. Slowly reverse, bringing the arms back into a curl then back to your sides. Repeat five to 10 times.

Dumbbell Renegade Row-Back, Shoulders, Biceps and Forearms

When done properly, this challenging exercise actually provides mud runners with a total body workout as it specifically targets the upper body. Hold a light dumbbell in each hand and assume the traditional push-up position. Tighten the abdominal muscles and keep the back straight. Slowly pull one arm back, with your elbow bent, until the upper arm extends slightly higher than the body. Hold the position for around one second and lower the dumbbell back to the floor. Repeat the exercise with the other arm. Gradually increase the number of repetitions to 15 to 30 using each arm. Once able to perform 30 repetitions, use heavier weights.

Lower Abs Trifecta

This exercise transitions through three different abdominal exercises. Lie on the floor and perform 15 abdominal pulse ups. Immediately transition into 12 reverse crunches. Without stopping, perform an abdominal V hold for approximately one minute, or as long as tolerated. Relax for one minute and repeat the exercises two more times. After strengthening the abdominal muscles, runners may hold a weight between their feet when performing the pulse-ups and reverse crunches.

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