At Tough Mudder you’ll never hear us say exercise is boring but even when you’re not taking on Tough Mudder Challenges or training for an IRL muddy obstacle course there’s no reason why your day-to-day workouts need to feel like a chore. Enter Decked It – a simple but effective AMRAP (as many reps as possible) workout with a twist.
I have this habit of telling myself I’m going to wake up early, make some coffee, workout, and start my day with forward momentum. Yet, I continually struggle with the mental challenge of forcing myself out of bed in the morning and starting the day with exercise. Here’s the funny thing though: as soon as I am out of bed with coffee in my hand, I’m immediately glad I did it. I have never once regretted getting up early to exercise. Not. One Time. The hardest part is getting out of bed. Everything after that feels good.
Completing a workout first thing in the morning is amazing. Accomplishing a physical feat early in the day always sets me up for a good day. When I start my day accomplishing something, I always feel motivated to carry that momentum forward. Eating healthy, accomplishing a to-do list, and taking care of my mental health naturally follow throughout the rest of my day.
As mentioned earlier, when you wake up early you put yourself in a healthy mindset. If you wake up earlier than you need to, you’re creating a feel-good factor, which creates a psychological mindset of being prepared, ready, and efficient.
This momentum carries throughout the day and creates a “head start” that can be applied to work and life and all the tasks we accomplish throughout the day.
By comparison, if you wake up late and are in a rush, you are starting your day with a scarcity mindset in which you don’t have enough time. This leads us to feel that we need to accomplish urgent, but less important tasks with our day.
Discipline is so important for mental health and wellness. Not only does it allow you to accomplish the goals you want to achieve, it is also great for your overall well-being.
When you push yourself to do something unpleasant in the morning, like getting out of bed to workout, you’re telling your mind that you are worth doing something hard for the benefit of your future self.
Discipline carries throughout the day and contributes to a worthiness of self. What better way to start your day than with that affirmation?
The quiet that comes with early mornings is one of my favourite things about waking up early. The hectic bustle of traffic has not yet started. I can just hear the early birds chirping, the wind blowing through the trees, and the silence being emitted from my phone.
Often I take a few moments to sit in the quiet tranquillity of the morning, meditate a little, and find myself at peace, if only for a few moments.
For those of us who enjoy hitting the snooze alarm, breakfast is often the first thing to get cut when you’re running short on time.
We all know breakfast is the most important meal of the day. Starting the day with fruit, veggies, an egg, or something as simple as oatmeal is like providing a car with fuel.
Skipping breakfast, when your last meal was 6-8 hours before, is like running a car down to near empty and then driving with very little fuel in the tank.
Making breakfast guarantees a healthy meal to start the day.
In conclusion, waking up early and starting your day with exercise is good for you not just because of the benefits of doing it, but also because of what follows after you start your day early with exercise. Having a friend hold you accountable makes it easier and more fun.
And one more thing…once you’re up, it’s important to have a plan. Don’t wait for inspiration to strike in the morning. Get up and tackle your day with the promise to follow a specific plan you laid out the night before. Even better, join the Tough Mudder Challenge and challenge yourself to make that your exercise plan.
Staying healthy, active and fit can become tedious, especially if you don’t have a workout partner to encourage you. But what if your dog could be your exercise buddy?
Involving your dog in your workout can be a huge motivation, as well as keeping your dog fit and healthy too!
Here are some of our favorite creative ideas to stay fit with your dog.
If you aren’t already walking your dog, it should be the first step you take. It’s also a really good starting point if you’re new to fitness and working out. You can start slow. Make sure your dog has a good quality harness and leash, and start out just by taking them around the block.
If you’re not new to fitness but want to add some extra cardiovascular work to your day, this is a good idea. Just be aware that if you’re running full-tilt, your dog could stop at any time if they catch a scent.
Be careful and don’t go too fast, in order to avoid injury to both you and your pup.
If your dog loves the water, why not try some water sports to keep you both fit? Just swimming laps could work well if you want to get some muscle-training and cardio work in.
If you’re more into adventure sports than swimming laps at the gym or local swimming pool, there are many activities that are suitable for dogs as well as humans when it comes to watersports.
Paddleboarding, kayaking, canoeing, and even surfing are sports that you can do with your dog. You’ll get a great workout and have your best buddy right there with you to share in the fun.
Nothing gets a dog excited like a Frisbee flying through the air. If you’re looking for a simple way to get out in the fresh air and add a bit more calorie-burning to your day, Frisbee could be it.
It might seem like your dog would end up doing all the work, but if you want a more hardcore workout you could try:
Throw the Frisbee for your dog and while waiting for him to bring it back, do some quick exercises, for example:
Throw the Frisbee and see if you can race your dog to it. A few rounds of this will work up quite a sweat.
An agility class would get your dog’s blood pumping and have you running right alongside him while he’s learning. This is a great way to improve your fitness and teach your dog something too!
If you want something to work towards, train yourself and your pooch for an event like Tough Mudder. Certain areas host a dog event (known as Ruff Mudder), which you and your pup can train for together!
If you prefer bodyweight exercises, you can make it more challenging by adding your dog’s body weight too! Giving your dog some food to help build muscles will definitely give him a boost before his weight exercises.
It might be harder if you have a large dog and not so challenging if you have a small one. But try picking your dog up and squatting or lunging while holding them, or doing a “tug-of-war” bicep curl.
Getting your dog involved in your exercise together with a proper diet will not only help it be more motivated. It can also improve your dogs’ fitness level and help it build muscle, stay at a healthy weight, and improve their immune system. Furthermore, having regular exercise and a proper diet can help improve your dogs’ appetite without gas build up in its digestive system.
Get started today! You won’t regret exercising with your furry friend.
We’ve said it before and we’ll say it again, good grip strength is key for completing any Tough Mudder course. Despite this it can often be overlooked when it come to pre-event training plans, as many people (rightly so) will focus on boosting their upper body strength and cardio fitness. But there are plenty of easy ways to boost your grip strength at home.
Funky Monkey, The Gauntlet, Everest, Mudderhorn, Hero Halls, all of these obstacles and plenty others will demand grip strength from you. It can be tricky to know how to train this small but mighty part of our bodies though, especially without using gym equipment. With this in mind we’ve compiled four simple at home grip strength exercises that can be done with objects that you’ll have lying around.
Once you’ve caught up on all the news (or maybe beforehand depending on how you’re feeling) take a sheet of newspaper. Using one hand take one corner and start scrunching until it becomes a ball. Give this a few good squeezes. Do this until you feel a good burn in your forearm muscles then switch hands.
Tearing the newspaper into strips (using a few layers so its not too easy) is also good for strengthening the small muscles in your hand.
You can use a bottle of wine or a pan for this simple exercise. Grasp the wine bottle (unopened so its got some weight to it) by the neck, keep your upper arm close to your body and bend your elbow to 90 degrees. Rotate your wrist and the bottle until it’s horizontal, slowly bring it back to the top and go to the other side. Switch hands and go again. Start off with 10 reps of this and increase as your strength improves.
Nice and simple. Fill a bucket with water, rice or stones so that it’s heavy but you can carry it. Walk for 15 seconds, stop and rest. Try three to four sets and don’t forget to swap and do the other side too. As your strength improves you can increase the weight, distance and reps.
Submerge a towel (a tea towel or hand towel is best) fully in water until it’s saturated. Remove the towel and start wringing. Your aim is to squeeze and twist until every last drop of water has been wrung out of it. Try this once or twice a week, when you can get the bathroom to yourself.
If you weren’t working on your grip strength because you didn’t know how, or because you didn’t have the right kit your excuses have just been destroyed. Work these easy exercises for improving grip strength at home into your training routine or when you’re completing one of the Tough Mudder Challenges, and you’ll be swinging across Funky Monkey with ease – see you in 2021, Mudder.
Abs abs abs – we all dream of having that washboard, model stomach, right? Take a look around every gym and you’ll see people of all shapes and sizes chiselling away at those abs with core busting exercises like crunches, bicycles, the ab wheel, and other moves that’ll make it hurt to laugh tomorrow. A popping six-pack might look great, but how many of us actually know the importance of our core muscles and what they really do? After all, these little ‘vanity’ muscles may actually be extremely useful for Mudders when crawling through the mud or tackling some of our signature obstacles.
Turns out it’s not all about abs. Your core is actually an extremely complex set of muscles, extending far beyond that six-pack, including everything besides your arms and your legs. According to Sports MD the core is actually composed of as many as 35 different muscle groups connecting into the pelvis from the spine and hip area. Each muscle exists within 4 regions; back extensors, abdominals, lateral trunk muscles, and the hip muscles. Bigger than you thought hey?
Ok, so that’s the boring anatomy bit done. Now, what do they actually do for us?
Just like on a Tough Mudder course or during one of our Tough Mudder Challenges, we all need help from our friends, family or colleagues throughout the day to overcome any obstacles. Our bodies are no different. You may not realize it, but your core muscles provide that bit of support needed to perform even the most mundane of everyday activities, from getting out of bed, to sitting in a chair, reaching for that chocolate bar on the top shelf and even standing still. They literally keep you upright, acting as the base support for your entire body.
Ever wondered why you don’t fall over when running on the bumpiest terrain? Your core. Who knew those ab crunching exercises that you perform in the gym actually lessen your risk of falling face first in the mud?
Think of your core as the initiator for every single movement your body performs. Even when they don’t seem that important, your core is often the first to the party for every plane of motion. Pretty much any physical activity that we do, from football, to dancing, to mud runs, are powered by the force of the core.
Building a stronger core also means that you will experience less muscle fatigue and better endurance, helping you perform those activities to a much higher standard. So building that core enhances your other muscles too – no brainer.
It’s never good to put too much pressure on ourselves…or our backs. If you don’t have strong core stability and support acting as a base for your spine, it is likely you’re going to compensate with other muscles and over-pressurise your lower back.
A weak core is actually one of the number one risks for potential injuries, especially in that lower back area. Weaker core muscles also contribute to slouching and bad posture, which in turn heightens wear and tear on your body. Injuries are no fun for anyone, so make sure you make strengthening your core a priority.
How do I strengthen my core we hear you ask? Well, luckily for you we have plenty of advice and workouts to show you the best exercises to do at home or the gym so you can get that aesthetically pleasing, functional core you’ve always wanted. You can thank us later.
Some days require a demanding workout. You know the kind: sweat dripping from your brow as you push through the last few reps of a hard circuit that has pummeled your whole body and leaves you sore the next morning. Kind of like, some of the activities we put you through in Tough Mudder Challenges, our 21-day virtual fitness adventure.
And then other days, you gotta give yourself a break and have a slightly more laid back workout. Some days, you need the kind where you squeeze in a workout while watching TV and folding laundry. It’s all about balance.
While I love being active and getting in a killer workout, I also love a good medical drama. Working out while watching TV may not be the best practice everyday, but it certainly fun to watch doctors solve a medical mystery while I solve a case of extended cardio. Usually I like to walk around the house during commercial breaks just to break up the amount of sitting I do in a day. Lately I have been doing this fun full body workout 2-3x per week while watching TV. You can do this with body weight or add weights to the leg exercises for an extra challenge. Don’t have weights? No problem; you can use milk jugs filled with water, a heavy book, cans of food, or anything else you can hold onto to add weight.
For this workout, each commercial break is one round. There are two rounds to this workout with three exercises per round. Each exercise is done with As Many Reps As Possible (also known as AMRAP style) for each commercial. When the commercial changes, switch exercises! If you end round one with the first exercise, then the next time you repeat round one start with the second exercise. Ideally you will do each 3-5 sets of each exercise throughout a one hour show.
Body weight exercises can go a long way. A strong core is essential for posture, reducing low back pain, running performance, and stability (Texas Hold’em I’m looking at you!). Each of these exercises recruits multiple muscles and engages the core to get the most bang for your buck, all while watching TV.
As tough of a mudder as you might be, your body still needs some R&R if you want to get tougher, stronger, and faster. Neglect recovery for too long and you’ll sink into a pit of overtraining that’s harder to walk out of than a 5ft deep mud pit at mile 8.
The truth is, you don’t have to be a logging 100 miles or 10+ hours in the gym a week to get slapped in the face with overtraining. When you train you are essentially causing trauma to your body; every time you exercise you are creating micro-tears in your muscles, which grow back stronger when they repair. Without proper rest, there is not enough time for the muscles to grow back stronger.
Whether you’re gearing up for your first ever Tough Mudder 5K, training for a Tough Mudder Classic, or preparing for the World’s Toughest Mudder, it’s easy to get caught up on focusing where, when and what your next workout is going to be. But it’s possible to have too much of a good thing. Studies show that in order to prevent overtraining you must remember that rest is just as important as reps.
Here are 8 common signs and symptoms you should be on the look-out for if you’re in training:
Take your pulse (in Beats Per Minute-BPM) at the start of the day (after your heart rate levels out from waking to Bon Jovi’s voice blasting in your ear-about 5 to 10 minutes after waking ) to find out what’s normal for you. An elevated resting heart rate is a sign of stress, related to the imposed demand of training. If your heart rate it higher than normal, it could be because your body is pumping more oxygen to the recovering tissue in effort to heal the micro-torn muscles. As a guide, an elevated heart rate typically sits above 10 beats per minute. Doctor of Physical Therapy and Certified Strength and Conditioning Coach Dr. Grayson Wickham PT, DTD, CSCS, says 5 beats or more per minute higher than normal more than one morning in a row is a sign of overtraining.
Dr. Wickham also suggests serious Mudders keep track of their heart rate variability (HRV), which is the space and time between heartbeats. He says, “even if the BPM is the same as usual, the space between the BPM, the HRV, can be different. A low HRV is an indication that you should take a rest day, while a high HRV is a sign that your body is ready to go out and get it”. While BPM can be measured with simple counting, measuring your HRV needs to be done with a heart rate monitor, FitBit, or even a phone app like Elite HRV.
New-onset insomnia or common sleep disturbances are also signs of overtraining, so if you’re having a hard time falling asleep it could be because your central nervous system is overstimulated from trying to heal your damn muscles! If you don’t sleep well or long enough consistently for a few days, your reaction time, immunity, cognitive functions, and endurance will decrease, with compounds the symptoms of overtraining. Dr. Wickham says that two rest days in a row should be enough to reset the body back into a normal sleep schedule and cycle. If you’re still experiencing sleep disturbances during the second night, listen to your body and rest until your normal sleep schedule returns.
Whether you’re hitting the gym, walking the sidewalks on a scorching day, or preparing for a test mud-run, you may notice that your mood improves as soon as you get moving. But overtraining has the opposite effect. You’ll begin to feel mentally fatigued, as if you have a mild hangover or head cold. If overtraining happens for a prolonged period of time, it could even lead to depression due to prolonged stress on the central nervous and hormone system. However, overtraining is a gradual thing. If you’re in-tune with your body, you should realize that there are slow changes coming about (for example, a bad night of sleep or uncharacteristic moodiness), add in an extra rest day. You don’t need to fully cut your training down until you ignore these sounds for months, which is how long the symptoms of depressions take to set in.
Regular exercise can help boost your immune system, but too much of it can compromise your health and lead to illness. The process of overtraining means your body is in a “continual catabolic state,” which lowers immunity and increases chances of coming down with a cold.
Athletes and mudders tend to block out signs of fatigue thinking it will make them better, faster, stronger, tougher. And while a bit of muscle soreness is totally normal at the start of a new exercise routine, you shouldn’t be feeling constantly sore. Studies show that muscles need anywhere from 24-72 hours to recover. But if you’re still sore past the 72-hour mark, be sure to rest; this type of extended soreness is a sign your muscles aren’t recovering. Soreness is your body’s way of telling you to that it needs more energy to repair and recover. Dr. Wickham, “ DOMS (delayed onset muscle soreness) typically lasts one to three days. If you’re sore in the same muscles for a couple days (or even weeks) you’re not recovering. This could be from overtraining, or just a generally poorly programmed workout regime”. The solution for consistent soreness is to take rest days and find the recovery protocols that work best for your body.
A “bad” workout is subjective. But if you’ve been doing the same or similar workout to what you always do, and you felt slow or weak, it’s a sign you’ve been overtraining. For example, if you regularly crank out a 9-minute mile, or 12 reps of a 20 lb bicep curl, but for some reason, you’re huffing at your usual pace, or weight, you’re in need of some rest.
Has your body stopped changing in spite of your best efforts? If so, Dr. Wickham says you may be overtraining. “If you’ve hit a plateau and haven’t made improvements in your fitness-endurance, strength, flexibility, etc, your body needs rest.” When you’re overtraining, your body is going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again, which doesn’t give them proper time to heal and get stronger.
As a general rule, Dr. Wickham suggests athletes take 1-2 off days a week to recover… But he says there’s no magic formula for rest days per athlete per week. The best way to tell you need a rest day is to listen to your body. If you find you’re dreading your workout, feel worn down, or have an inclination that you might be overdoing it, take a rest day. Asking yourself these three questions is a good way to tell, too: Did you sleep for 7 hours without waking up in the middle of the night? Do you desire to train today? Are you in a good mood? If you answer “Yes” for 2 out of 3 questions, Dr. Wickham says that you’re ready to sweat.
Even for the toughest mudder, the key is to train smarter NOT harder. If you have a hard time taking time off, reframe “rest day” as “recovery day”. Your recovery day doesn’t need to be filled with pizza, Netflix, and sweatpants with your high school logo running faded down the leg; instead fill your recovery day with yoga, pilates, a light jog, a short swim, or even meditation.
I have this habit of telling myself I’m going to wake up early, make some coffee, workout, and start my day with forward momentum. Yet, I continually struggle with the mental challenge of forcing myself out of bed in the morning and starting the day with exercise. Here’s the funny thing though: as soon as I am out of bed with coffee in my hand, I’m immediately glad I did it. I have never once regretted getting up early to exercise. Not. One Time. The hardest part is getting out of bed. Everything after that feels good.
Completing a workout first thing in the morning is amazing. Accomplishing a physical feat early in the day always sets me up for a good day. When I start my day accomplishing something, I always feel motivated to carry that momentum forward. Eating healthy, accomplishing a to-do list, and taking care of my mental health naturally follow throughout the rest of my day.
As mentioned earlier, when you wake up early you put yourself in a healthy mindset. If you wake up earlier than you need to, you’re creating a feel-good factor, which creates a psychological mindset of being prepared, ready, and efficient.
This momentum carries throughout the day and creates a “head start” that can be applied to work and life and all the tasks we accomplish throughout the day.
By comparison, if you wake up late and are in a rush, you are starting your day with a scarcity mindset in which you don’t have enough time. This leads us to feel that we need to accomplish urgent, but less important tasks with our day.
Discipline is so important for mental health and wellness. Not only does it allow you to accomplish the goals you want to achieve, it is also great for your overall well-being.
When you push yourself to do something unpleasant in the morning, like getting out of bed to workout, you’re telling your mind that you are worth doing something hard for the benefit of your future self.
Discipline carries throughout the day and contributes to a worthiness of self. What better way to start your day than with that affirmation?
The quiet that comes with early mornings is one of my favorite things about waking up early. The hectic bustle of traffic has not yet started. I can just hear the early birds chirping, the wind blowing through the trees, and the silence being emitted from my phone.
Often I take a few moments to sit in the quiet tranquility of the morning, meditate a little, and find myself at peace, if only for a few moments.
For those of us who enjoy hitting the snooze alarm, breakfast is often the first thing to get cut when you’re running short on time.
We all know breakfast is the most important meal of the day. Starting the day with fruit, veggies, an egg, or something as simple as oatmeal is like providing a car with fuel.
Skipping breakfast, when your last meal was 6-8 hours before, is like running a car down to near empty and then driving with very little fuel in the tank.
Making breakfast guarantees a healthy meal to start the day.
In conclusion, waking up early and starting your day with exercise is good for you not just because of the benefits of doing it, but also because of what follows after you start your day early with exercise. Having a friend hold you accountable makes it easier and more fun.
And one more thing…once you’re up, it’s important to have a plan. Don’t wait for inspiration to strike in the morning. Get up and tackle your day with the promise to follow a specific plan you laid out the night before. Even better, join the Tough Mudder Challenge and challenge yourself to make that your exercise plan.
With a Facebook group to hold you accountable, weekly activities to keep things interesting, and a trackable app to pair with your workouts, you’ll find yourself motivated to wake up early and surrounded by people near and far who are working toward the same goal as you.
If your motivation has been on the decline as temperatures rise, you probably aren’t alone. It might also be time to try something new. Following and sticking to a fitness and nutrition program can be tough. Community and renewed motivation makes it so it doesn’t have to be.
Mudder Nation is all about trying new things, challenging yourself, and pushing your own personal best. For that reason, we recently launched Tough Mudder Challenges, a brand new fitness challenge that will inspire and motivate you to physically push yourself, but also to mentally push your boundaries and step outside your comfort zone.
Finding motivation and pushing boundaries daily can be difficult. It’s so easy to hit the snooze alarm before an early morning workout, or pass up an evening workout for a Netflix sesh. Committing to the mindset of, “I can and I will” is the difference between making strides in goals and procrastinating them. Whether you are struggling to stay on track with goals or fighting to find the motivation for a new routine, we find it helps to remind ourselves why we started and look to some of the greats for inspiration.
For that reason, we pulled some of the best motivational quotes we use to inspire ourselves daily and remind ourselves why we do what we do.
1. “The clock is ticking. Are you becoming the person you want to be?” — Greg Plitt, fitness model
2. “Do something today that your future self will thank you for.” — Unknown
3. “We are what we repeatedly do. Excellence then is not an act but a habit.” — Aristotle
4. “No matter how slow you go, you are still lapping everybody on the couch.” — Unknown
5. “Take care of your body. It’s the only place you have to live.” — Jim Rohn
6. “You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.” — Arthur Ashe
7. “Nobody who ever gave his best regretted it.” — George Halas
8. “Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” — Wayne Dyer
9. “Do the one thing you think you cannot do. Fail at it. Try again. Do better the second time. The only people who never tumble are those who never mount the high wire. This is your moment. Own it.” — Oprah Winfrey
10. “You can’t cross the sea merely by standing and staring at the water.” — Rabindranath Tagore
It doesn’t matter whether you’re a runner, a gym-goer or an OCR fan, speed, agility and endurance are vital skills to improve on for any athlete. These twelve simple drills require absolutely no equipment and can be done in the comfort of your own home but let’s be honest there’s not going to be anything comfortable about the next eight minutes.
Head outside (or clear some space indoors so you have plenty of room to move) and hit play on the video above. You might want some water and a towel to hand as things are about to get hot and sweaty very quickly. You’ll be doing 30 seconds of each exercise and after four moves of agility drills, you can enjoy 30 seconds of rest.
An old favorite that everyone should know how to do. This all about agility and speed so no slacking, those feet should be moving quickly and reps up as high as you can in 30 seconds.
With your feet spread apart wide and your arms too, take it in turns touching one hand to the opposite foot and then switching over. Make sure you’re coming back up to the top and not just swinging from side to side. Again, try to keep your reps high as you move through these with as much speed as possible. If you want to take this to the next level add a small jump as you come back to the top.
Another classic. Drop into push up position and then using your arms and core strength drive upwards. Feel free to do these from your knees as an easy modification. Either way, your shoulders should be in front of your finger tips and your back should be flat.
We’re moving onto lower body know. You’ll want to be as light on your feet as possible, bring your knees up straight and use your arms to help power the movement.
Keeping the same movement as before we’re going to move left and right for a few steps either way. Your arms should still be moving and your core engaged. Keep those knees high Mudder, no slacking.
Horrible as they might be nothing is as effective as getting your whole body moving and your heart rate up as the burpee. We’re throwing in a lateral high knees movement in the middle just to mix it up. If you need to turn the dial down a little, don’t drop your chest all the way to the ground and instead stay in the high plank position.
Stand straight with your feet together, engage your core. Then root one foot firmly to the ground as you take the other foot straight out behind you and lean forward to touch the ground with your fingertips. This one takes a fair bit of balance, so make sure the foot going back is rotated inwards and your pelvis squared. Alternate each side for the full-body workout.
Come back to standing straight on both feet. Bring one foot out behind you bending the knee until it touches the ground, while the other leg also bends. As before alternate with each leg and keep your core engaged for that balance. Turn this into jumping lunges for that extra burn.
Using the same lunging motion we’re going to step back but as we come back up we’re going to drive that leg into a high knee and hop into the air. Try three on one leg and then switch and do the same on the other side, keep alternating for the full thirty seconds.
Get into the classic plank position but spread your legs a little wider. Taking it in turns on each arm lift your hand and touch the opposite shoulder. Keep your core engaged, and your body straight so you don’t put any extra pressure on your lower back. Your hips shouldn’t be rolling from side to side.
Don’t get up just yet. Stay in that plank position with your hands stacked beneath your shoulders and your body straight. Then alternate driving each knee towards your chest as quickly as you can without compromising on form.
We’re getting real explosive now Mudder Nation. Sit back into a quarter squat and then using your arms for momentum drive upwards into a tuck jump. This is all about power so go for it.
