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The Zombie Apocalypse Survival Workout

There are plenty of ways to stay strong and agile in the case civilization falls and becomes overrun by the undead.

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  • 6 days

  • 11

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andy mcdermott zombie survival workout
andy mcdermott zombie survival workout

Most of us love the idea of surviving the zombie apocalypse, subsisting on canned food and hunted game while outrunning hordes of the undead for days on end.

After binge-watching the latest episodes of “The Walking Dead” and getting pumped up about the mid-season premiere this weekend, you might find yourself wondering, “How would I survive?” After all, Darwinism will still prevail long after the collapse of society.

Trying to work out at the park would be like advertising for a free buffet. Gym memberships would be worthless, and our usual training partners – unfortunately – would be among the brain-eating departed.

SEE ALSO: The Zombie Apocalypse Survival Meal Plan

Staying alive would take more than zombie-proof food, makeshift hatchets, and shaky alliances. If you can’t run, fight, and keep moving, then you’ll soon be joining that workout partner of yours.

Here is a foolproof routine you can do by yourself, anywhere, without any gym equipment. It’s a seven-day breakdown, with three days of strength work and three days of running each week. You’re going to need both – the brawn and the breath!

So grab your pack, stock up, and get ready to kick some zombie ass!

Video Overview

For maximum chances of survival, print this page out before the Internet and electricity grids go down for good. When it all falls apart, you’ll have the secret to being the strongest survivor!

Routine

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Day 1

Survival of the Fittest

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 11

Bodyweight Chest Press

Equipment
Sets
--
Reps
20-to failure
Rest
--
*Use the arms of scavenged chair to get an enhanced range of motion. Increase difficulty by wearing heavy supplies.
Exercise 2 of 11

Bench Dip

Equipment
Bench
Sets
--
Reps
20-to failure
Rest
--
*Use scavenged chair or bench-like surface.
Exercise 3 of 11

One-Arm Burpee

Equipment
No Equipment
Sets
--
Reps
20-to failure
Rest
--
*Alternate arms and slow this exercise down to stay quiet and emphasize strength and stabilization.
Exercise 4 of 11

Sideways Crab Walk

Equipment
Sets
--
Reps
20-to failure
Rest
--
*View video (3:07 mark) for demonstration.

Day 2

Run!

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 11

Jog

Equipment
Sets
--
Reps
15 min
Rest
--
How to
*Keep it simple and conserve energy. Aim for a 15-minute run in one direction, then turn around and sprint back home. Rest only long enough to pick up necessary supplies.

Day 3

Pack Attack

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 11

Knees to Elbows

Equipment
Sets
--
Reps
20
Rest
--
*Done in a push-up position. See video (6:00 mark) for the demonstrations of variations.

Day 4

Zombie Dash

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 11

Suicide Run

Equipment
Sets
--
Reps
10
Rest
--
*Each rep should take about one minute. Rest a minute between each rep.

Day 5

Stairwellness

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 11

Stair Running

Equipment
Sets
--
Reps
--
Rest
--
*Shoot for 30 seconds, then move on!
Exercise 13 of 11

Stair Bounding

Equipment
Sets
--
Reps
--
Rest
--
Using two-footed jumping, carefully jump up 2-3 stairs at a time (7:25 mark in video) to build explosiveness -- aim for 30 seconds of bounds.
Exercise 14 of 11

Cardio Core Crawl

Equipment
No Equipment
Sets
--
Reps
--
Rest
--
*Perform while climbing up staircase, for an extra challenge try going DOWN the stairs! Again, 30 seconds and move on.
Exercise 15 of 11

General Pullup

Equipment
Pullup Bar
Sets
--
Reps
20-to failure
Rest
--
Ditch the stairwell, hang from a tree branch and put in work!

Day 6

Out of the Woods

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 11

Jog

Equipment
Sets
--
Reps
--
Rest
--
How to
*You're aiming for a 10k here. Run at a moderate pace in a secure circle for about an hour.
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