Going Mobile with Workout of the Week #42

Go outside and move around.  You'll feel better.

Go outside and move around. You’ll feel better.

Whether you’re out in the woods or in the city, whether or not you’re an air-conditioned gypsy, you need to make the world your home (as Pete Townsend would say).

In other words, you ought to be strong and fit enough to get your butt out of the recliner, throw some water and food into your go-bag, and get the heck out of Dodge.

What happens if your car breaks down in the middle of nowhere?  What happens if there’s a fire, flood or natural disaster?  What if you get attacked on your way to safety?

This weeks’ workout will help you get in shape for that.

Cabal Fang Workout of the Week #42: Escape Plan Drill #2†

This one’s great on an outdoor fitness track.  Get your trusty backpack and put some weight in it (water bottles work great). Beginners put 5% body weight, intermediate 10%, advanced 20% or more.

  • Walk for 15 minutes to warm up.
  • Set timer for 15 rounds of 1 minute as follows below.  Go as fast as you can on those Sprint/Jog/Walk rounds and this workout will “shrink to fit” your fitness level.
  • Take as few 12-count breaks as you need to finish standing up.
  1. Squats
  2. Shadowbox
  3. Sprint/Jog/Walk
  4. Push-ups
  5. Shadowbox
  6. Sprint/Jog/Walk
  7. Lunges
  8. Shadowbox
  9. Sprint/Jog/Walk
  10. Front Plank
  11. Shadowbox
  12. Sprint/Jog/Walk
  13. Russian Squats
  14. Shadowbox
  15. Sprint/Jog/Walk
  • Walk another 15 minutes to finish off.

This will take you 45 minutes, during which time you will most likely cover somewhere north of 2.5 miles.  When you’re done you’ll have a feel for the fitness level required to get from point A to point B in a survival scenario.


†What’s Escape Plan Drill #1?  Check it out HERE.

 

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