Bodyweight Warmup – Tough Mudder Style

I am constantly looking for new and different warmups. Today I tried a new one – Tough Mudder Style. Give it a shot before your work out – using only your body weight.

Train For A Tough Mudder

The Tough Mudder is an extreme obstacle course race. Think a cross between your dad’s 10k race and military boot camp – you’re getting close. Here is how they described it:

Tough Mudder is not your average lame-ass mud run or spirit-crushing ‘endurance’ road race. It’s Ironman meets Burning Man, and it is coming to a location near you. Our 10-12 mile obstacle courses are designed by British Special Forces to test all around strength, stamina, mental grit, and camaraderie. Forget finish times. Simply completing a Tough Mudder is a badge of honor.

How To Train For Tough Mudder

Training for such and event is a challenge in itself. While researching I ran across Pete Isip’s site called How To Train For Tough Mudder. Pete shares some great ideas, including a bodyweight warmup.

he shares a saying from Crossfit that says: Your Workout is our Warmup.

Training For Tough Mudder – Turbulence Adventure Training
If you want a program to help you get ready for an adventure race, like the Tough Mudder. Or if you just want to get in the best condition of your life, then you may be interested in this program from Craig Ballantyne. Check out his Turbulence Adventure Training Program.

Bodyweight Warmup – Tough Mudder Style

Here is Pete’s Tough Mudder Warmup. I used it today and will be including it in my workout routine for a while.

• 25 Jumping Jacks
• 25 Criss Cross Jacks
• 25 Seal Jacks
• 10 Bodyweight Squats
• 10 Forward Lunges (varying angles)
• 10 Reverse Lunges (varying angles)
• 10 Over the Fence (side step sumo and regular squats)
• 10 Leg Pulls (quad stretch)
• 10 Frankensteins (legs flexed and straight. Do not rip it just move it comfortably)
• 10 Hip swings Each side
• 10 Striders
• 10 push ups
• 10 walk outs (and back)

Pete demonstrate’s the entire warmup in this video.

The warmup gets your muscles moving and your blood flowing. After doing this bodyweight warmup you’ll be ready for any workout; even training for a Tough Mudder.

About Troy Pesola

Troy is the founder of Cube.Dweller.Fitness. He's an innovation catalyst in several areas of life including business, marketing, and process improvement. Outside of work he's actively involved in fitness, health, and living vibrantly in the Rocky Mountains of Colorado.