Conditioning: 5 Exercises To Survive A Zombie Apocalypse

/, Conditioning/Conditioning: 5 Exercises To Survive A Zombie Apocalypse

Conditioning: 5 Exercises To Survive A Zombie Apocalypse

Techniques are nothing without the conditioning to effectively implement them.

In a time when you will be forced into small or limited quarters, a proper approach to conditioning for that environment and new way of life is necessary for long-term survival.

Here are some key exercises for your daily regimen to keep you in optimal zombieocalypse shape:

NOTE: Stretch thoroughly before each exercise. You cannot risk pulling a muscle in these times.

#1. Run In Place – Aerobic exercise will become more critical in the zombie apocalypse. Running is the one thing that may keep you alive from zombies in the early stages. Though uncoordinated, they can still be fast, and most certainly a threat. This should be your go to exercise, but only attempt this if you can be sure that you will not make any noise. Try with socks to keep yourself from being heard by the roaming undead.

#2. Lunges/ Squats – This exercise will focus your muscles on power. This will help in those critical moments when sprinting is the only thing that will create some distance between you and the undead. Go slow on the way down and fast and powerful on the way back up to standing position, careful not to lose correct posture and technique.

#3. Pushups/ Wall Pushups – A strong upper body will help you defend yourself against zombies, especially in the latter stages of decomposition. You must be fast and you must be strong. No matter what their level of decomposition, they are still as dedicated as they ever were to making you a meal. Pushups – all the way down. It should take you 3-4 seconds on the way down. Get back up in half a second. This will train your muscles for that powerful force when needed.

#4. Crunches – A strong core is not only important, but absolutely necessary. A combination of 1.Crunches. 2. Pelvic thrusts – legs in air and arms to side for support. 3. Leg raises – lay flat and lift legs until perpendicular with your body, then slowly lower back down.
Avoid sit-ups (going all the way up to your knees), as they will only risk injury of the back.

#5. The Plank – This is an excellent exercise for upper body and core strength. This move works the arms, back, abs (also targeting your internal abdominal muscles) and legs. Lie on your stomach with your elbows on the floor pulled in to your body. Push your body off of the floor, with your weight resting on your elbows or hands. Contract the abs and keep the body in straight like a plank. Hold for as long as you can.

Related Zombie Survival Posts:

by 401AK47 | A Zombie Survival Plan
By | 2018-11-06T05:00:50-07:00 |Combat Techniques, Conditioning|9 Comments

About the Author:


  1. Tweets that mention Conditioning: 5 Exercises To Survive A Zombie Apocalypse | 401AK47 -- January 9, 2011 at 5:24 pm

    […] This post was mentioned on Twitter by Katrina Hill. Katrina Hill said: Zombieland Rule #1 Cardio! RT @401AK47 5 Exercises To Survive A Zombie Apocalypse… […]

  2. Mig January 13, 2011 at 9:37 pm

    I heard that frequent uses of a device called the “Slender tone” assists with the conditioning process.

  3. DDG January 15, 2011 at 9:07 am

    Hi,good post – really interesting and saves me a lot time which I could spend on something else instead of searching 🙂 Im waiting for more, bye 🙂

  4. Kelvin January 31, 2011 at 1:52 pm

    Thanks! I’ll be back here for any updates on the coming apocalypse!

  5. Omer February 1, 2011 at 7:21 pm

    Cool, I will bookmark it in my favorites!

  6. Jump higher February 2, 2011 at 11:49 am

    This is cool. Cheers.

  7. Santos February 2, 2011 at 4:52 pm

    Sometimes when I am bored I open a website randomly. It can be a good zombie site or a very bad one. I found this one and it rocks!

  8. James February 10, 2011 at 9:24 pm

    The plank, a compound exercise using practically the entire body, is the perfect core excercise for the zombie apocalypse. Good call on that one.

  9. Wes Remington February 13, 2013 at 7:28 pm

    These 5 exercises are a good start, but there are a few more that will pay dividends. First, I would like to re-emphasize the importance of good cardio. Escape is a critical survival tactic and if you are fat and smoke 2 packs a day well…you may be screwed. Here are some strength exercises that will ensure you can haul all of your heavy survival gear:

    1) Deadlift- just like squats, it will make sure the largest muscle in your body (your ass) is in tip top shape and can haul heavy weight.

    2). Push press- this builds your shoulders and improves upper body strength.

    3). Weighted pull ups- this builds your lats, biceps, upper chest, and shoulders. It is critical you can lift more than your body weight since you will likely be carrying gear. There is nothing worse than dangling from a ledge as zombies nibble at your ankles because you are too weak to pull yourself up.

    4). Olympic lifts- this includes deadlifts, squats, clean and jerk, snatches, etc…These lifts focus on functional movements. They work small supporting muscles that machines at the gym cannot engage. During the zombie apocalypse it is better to have strong functional movements than huge beach muscles.

    You don’t need to be huge and for the zombie apocalypse you shouldn’t. If you are too bulky, you won’t be as quick. Combine functional strength with speed so the zombies will be no match for your studly athletic abilities.

Comments are closed.