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.