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Mudderella

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Have you heard about the Muderella Training Program?
The Mudderella Training Program is designed to help you get ready to take on this new challenge and of course be able to make it threw the Muderella course in Chicago on May 31 okay so it's not really in Chicago its in Richmond at the Hunting Club.
The program is broken up into 6 different workouts to keep you moving throughout the week.
he basics – a great place to start and a great place to return to if you feel the other workouts are too challenging.
If you need to do fewer reps or circuits, that’s totally fine, but don’t forget to challenge yourself! Get those muscles burning!

Workout #1: The Basics

circuit #1

Do 20–30 reps of each exercise.
Do three sets of Circuit #1 then move on to Circuit #2
Plank hold
T- Raises
Body Weight Squats
circuit #2
Do 20–30 reps of each exercise.
Do three sets and you’re done with your first workout!
Modified Push Ups
Lateral Lunges
Step Ups

Workout #2: Next Steps

circuit #1
Do 20–30 reps of each exercise.
Do three sets of Circuit #1 then move on to Circuit #2
Walk-out Planks
Body Weight Squats with High Straight Leg Kick in between each
Bench Dips
circuit #2
Do 20–30 reps of each exercise.
Mountain Climbers (20-30 seconds)
Side Step Ups
Opposite Toe Touch Crunches!

Workout #3: Pump It Up

The goal of the next workout is to get your heart rate up, and get you body accustomed to shifting between different muscle groups.
Do each exercise for 30 seconds, and then take 15 seconds of rest. If this is too intense at first, do each exercise for 20 seconds, and then take 20 seconds of rest. Go through this circuit 4 – 5 times. It should take about 5 minutes, if you don’t cheat!

circuit#1
Jumping Jacks
Alternating Step Ups
Plank! (Use it as a little active rest, find your breath)
Squat/Plank Burpees!
Mountain Climbers
Seated Towel pulls

Workout #4: Getting There
Jog for 5 minutes to warm up and then begin this circuit. 10-20 reps, each circuit 3 times.

circuit #1
Do 20–30 reps of each exercise.
Do three sets of Circuit #1 then move on to Circuit #2
Plank Squat Push Out
Hip Press
Dips to Kicks
circuit #2
Do 20–30 reps of each exercise.
Squat Jacks
Side Plank T’s
Ice Skaters
Narrow Grip Push Ups! (use an incline)
Workout #5: Super Pumped
Jog for 5 minutes to warm up and then begin this circuit. 10-20 reps, each circuit 3 times.
circuit #1
Do 20–30 reps of each exercise.
Do three sets of Circuit #1 then move on to Circuit #2
Walking Lunges with Arms
Single leg Reaching Dead Lifts (Balance is key!)
Hand Stairs!
circuit #2
Do 20–30 reps of each exercise.
Lateral Stair Walks
Side ways Table top Plank Walks
Down Dog Push Ups
Scaffolding Body Weight Rows
Workout #6: Mudderella
It’s time to get your heart rate up! 30 seconds on, 15 seconds rest. 4 – 5 circuits.
circuit #1
Rocket Jumps
Cross Climbers
Up/Down Arms from Plank
Step-Up Hops
Dips to Kicks
Bench Hop Overs

The Mudderella courses are 5–7 miles and include 12–15 obstacles. It’s a true athletic challenge, designed to test all-around fitness.
It helps to be a good runner, but you don’t have to be a trained marathon runner in order to be a Mudderella. You can go through the course at your own speed, and there are opportunities to take breaks from running at each obstacle. Remember, you’re stronger than you think you are. I will be there with my team. How many of you are going?

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