Following is the final training plan for the upcoming Miami Tough Mudder event. Last month we kicked up our intensity with some moderate work. For the month of February, we will increase the workouts. These exercises work each part of your body and increase your cardio ability. Use this plan each of the next four weeks, doing it four times a week. It should take around an hour to complete.
Our third training routine is similar in style. It will consist of timed sections that help with cardio and some obstacle course training. To start, take up to five minutes to warm up to get each muscle moving. Do some light jogging, shuffling, and some high knees. Each of the next five sections should take ten minutes.
The first section is updated and more challenging:
- Run backwards for two minutes, then do a minute of pushups and when you reach the high point of a pushup, bring one of your knees up to your chest
- Jumping jacks for two minutes where you keep your elbows and hands above your shoulders the entire time, then a minute of standing squats while holding additional weight / kettle bell
- Jump rope for one minute just one your left leg and then a minute just on your right leg, then a minute of planks on both forearms
- Rest for one minute
The second section consists of:
- Two minutes of squat position with hands on the floor and then jump into the air and return to squat position, followed by one minute of sit-ups
- Two minutes of lunges, followed by a minute of walking pushups: get into pushup form then slowly walk your feet forward and then walk your hands forward and repeat
- Two minutes of side jumps (left and right) over a towel, then one minute of side planks
- One minute of rest
The third section is slightly updated and consists of:
- Two minutes of climber skips where you reach high with one hand with driving your opposite knee as high as you can and then switching arms and knees and repeating as fast as you can; follow that with one minute of getting into squat position and jumping backwards
- Two minutes of stationary high knee jogging followed by a minute of towel pull-ups by hanging a towel over a bar and doing pullups by only grabbing the towel
- Two minutes of quick feet: jumping up from your toes as fast as you can, and then a minute pullups where when you reach the high point you move your hands to either side and then continue
- One minute of rest
The fourth section includes:
- Two minutes of jumping switches by placing one foot on an item and the other on the ground, jumping in the air and switching your feet; followed by a minute of planks on both forearms
- Two minutes of sprinting 20 yards, then jogging 20 yards and repeat; followed by a minute of tricep dips
- Two minutes of jumping (choose your favorite from the exercises above) followed by a minute of lunges
- One minute of rest
The fifth section includes:
- Two minutes of squat position with hands on the floor and then jump into the air and return to squat position, followed by one minute of sit-ups
- Jumping jacks for two minutes where you keep your elbows and hands above your shoulders the entire time, then a minute of standing squats while holding additional weight / kettle bell
- Two minutes of quick feet: jumping up from your toes as fast as you can, and then a minute pullups where when you reach the high point you move your hands to either side and then continue
- One minute of rest
Cool down for at least five minutes after you get through all five sections. Do a slow walk or jog and stretch each of your muscle groups. Repeat this work out four times a week over the next four weeks. Remember that you will get results out of this equal to the intensity that you put into it.
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