A Tough Mudder is one of the most exhausting — and, dare we say, messy — things happening in the athletic space. We partnered with
OxiClean™ Laundry Detergent to highlight exercises that will help you prep and clean up the mess afterward.
Tough Mudder fitness relays are the ultimate in obstacle races, challenging teams of athletes to do the unthinkable, like completing torturous military-style climbs in scorching heat and belly-crawling in
heavy mud underneath live electric wires. While the program itself requires guts and grit, completing a Tough Mudder also takes a lot of physical endurance, which is why training is an essential component to the program.
If you're thinking of signing up for the popular course or just want to get in the best shape of your life, we have six Mudder-approved workouts that will get you lean and mean (or fit and nice).
Pilates 100s For Core Strength
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Pilates 100s are part of a tried-and-true warmup series that gets your heart pumping and works your core and coordination. To properly complete this move, lie on your back with your legs in tabletop position. Slowly and carefully, lift your upper back off the floor and reach your arms out in front of you, toward your feet. Next comes the hard part: Extend your legs out straight at a 45-degree angle. Once you've gotten into the correct position, pump your arms up and down quickly, inhaling for five counts and exhaling for five counts, until you reach 100.
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Treadmill Intervals For Stamina
Building up your cardiovascular endurance will improve your running stamina, and one of the best ways to do that is with
treadmill intervals. By constantly altering both the incline and speed on the machine, you'll shock your body and challenge it much more than if you were to go on a long-distance run.
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Dumbbell Deadlifts For a Strong Posterior Chain
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Even if you’re not competing in a Tough Mudder race, being able to jump, pull, and push without injury is heavily connected to the strength of your posterior chain. It’s a muscle group that affects your ability to work out, and if it's weak, you're really limiting yourself. A great way to strengthen it, however, is to perform dumbbell deadlifts.
Take two dumbbells and stand with feet hip width apart. Slowly bend at the hips and lower the dumbbells toward the ground, keeping your abs engaged the entire time. Use your glutes to stand, then repeat the exercise.
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Upright Shoulder Row
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Strong arms and shoulders are essential in any Tough Mudder — it's especially important during any sort of mud-soaked climbing session. Stand with your feet hip distance apart and place a dumbbell in each hand. Lift weights to your shoulders, bending elbows upward and outward, then lower the arms.
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Standing Hamstring Stretch For Flexibility
Image Source: POPSUGAR Photography / Ericka McConnell
If you're demanding a lot of your legs, back, and hips, flexibility in the
hamstrings is important. To really get a good stretch, prop a heel up on a stable surface slightly lower than your hip, then bend forward at the waist and reach.
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Squats For Power
Build up strength in the glutes, legs, and butt by performing a series of
basic squats. When you're ready for something more intense, up the ante by tackling the jump squat. Get into the regular squat pose, then explode into the air, landing softly on your toes each time.
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