Exercise for Survival Fitness
Exercise is important for everyone. It is particularly important when it comes to preparedness. It is all well and good having all of the equipment and supplies you need to survive. But what if you are not strong enough to carry it? Or what if you can’t make it to your bug out location due to poor fitness levels? I have designed another workout for preppers to do (first workout can be found here) in order to help them get into ‘survival shape’.
It is designed to be completed outside so we can enjoy the fresh air and all of the sights and sounds Mother Nature has to offer.
Find yourself a space in your chosen outdoor location . You will need quite a bit of space around you for our “active rest” intervals that will form part of the workout. Active rest is the time spent recovering between each exercise. Rather than simply sitting down or standing still, active rest keeps your heart rate up and further improves your endurance.
Hand Walk outs – Starting with feet hip width apart, squat down until the palms of your hands are flat on the floor. From this point, your feet will stay where they are and you will walk your hands forwards until you are in a push up position. Hold this for three seconds before walking your hands backwards until you are able to stand up straight. Repeat this movement for 1 minute without stopping.
If you are feeling brave and want more of a challenge, once you have walked your hands back, rather than just standing up you can jump as high as you can before squatting down and starting the move again.
Active rest 1:
Fast walk – Pick two points at your park or outdoor space (aim for at least 20 metres apart) and walk at a fast walking pace to each point before returning to the first. Make sure you are driving your arms backwards and forwards as you walk and lifting your knees as you go. Complete one minute of fast walking.
The Bag Switch – Using your backpack and some rocks or water bottles (or anything that will add a suitable level of resistance). Place 1 item by your feet and another around 10 meters away from your starting point. Your aim is to switch the places of the two items as many times as possible in one minute. Set your timer and get moving. You will then repeat this a second time trying to beat the number of swaps.
For a challenge wear your weighted backpack as you switch two rocks.
Active rest 2:
Bear Crawl – Starting in a press up position, walk on your hands and feet (like a bear) for one minute between your two points selected earlier. Keep your back as flat as possible throughout to avoid unnecessary strain.
The Axe Swing – Holding a bottle of water (or similar weighted object) with a baseball bat grip over your right shoulder. You will be rotating your torso and swinging the bottle down towards your left foot as if you were swinging an axe. As soon as the bottle is at the bottom off the movement, drive it back up over your shoulder. Repeat this for one minute before switching to the other side.
If you are feeling brave complete this standing on just the leg you are swinging towards!
Active Rest 3:
Crab Walk – We have walked like a human and a bear, now we will walk like a crab! Sitting down to start, place your palms flat on the floor at hip level. Bend your legs to forty five degrees and place your feet flat also. Lift your hips so just your hands and feet are in contact with the ground. Now move yourself between your two points like this for one minute.
With a thorough warm up before and a cool down afterwards this routine should take approximately thirty minutes when repeated three times. It works a number of the major muscle groups in your body as well as getting your heart rate up to build endurance. All of these will give long term health benefits to keep you in the best possible condition to survive whatever comes your way.