ADVERTISEMENT

6 amazing exercises to help you transform yourself in a month!

This plan, created by trainer Rose Wetzel, a professional Spartan obstacle course racing (OCR) athlete, will prepare you for common obstacles.

Perfect bod

Even if you aren't planning to sign up for a race, these six moves will tone your body and put a smile on your face.

Here's all you need to know.

The Plan: Do the moves two times a week for at least a month before your event. Prior to each workout, warm up with five minutes of jogging and high knees.

Do each move once, then run a quarter mile at a fast pace.

ADVERTISEMENT

You should also run for at least 45 minutes at an easy pace once a week and rest or do your favorite cross training activity on other days.

The Moves:

1. Up and Down

Stand with feet shoulder-width apart. Crouch, placing hands on ground in front of you. Jump feet back into a plank. Do a push-up. Jump feet forward, then jump straight up. Continue for 30 seconds.

Preps You For . . . climbing walls and the penalty burpees you may have to do on failed obstacles.

ADVERTISEMENT

2. Army Crawl

Lie facedown and use your elbows, hips and toes to move forward. Continue for 30 seconds.

Preps You For . . . crawling under wires and nets, or through tunnels.

3. Weighted Push-Up

Start in a plank with toes on a sturdy bench or chair and hands on ground, arms straight. Do push-ups, keeping elbows close to body. Continue for 30 seconds.

ADVERTISEMENT

Preps You For . . . rope climbs, tire drags, rings.

4. Double-Leg Hop

Place five cones (or other markers) in a line about 12 inches apart. Stand at one end of the line with feet together, arms at sides. Keep feet together as you hop from cone to cone. Continue for 30 seconds.

Preps You For . . . tire runs, leaping over or through mud and fire pits.

5. Medicine Ball Throw

ADVERTISEMENT

Stand with feet hip-width apart, holding an eight- to 10-pound medicine ball at waist, left side facing a wall two to four feet away.

Twist and throw the ball at wall. Catch it as it bounces back. Continue for 15 seconds, then switch sides.

Preps You For . . . monkey bars, rings, spear throwing.

6. Step-Up

Stand with feet hip-width apart, about 12 inches from a sturdy bench, step or chair. Step up with left foot, lifting right foot and driving knee toward chest.

ADVERTISEMENT

Do 15 reps. Switch sides; repeat. Make it harder: hold five- to 10-pound dumbbells.

Preps You For . . . tire flipping, uphill sandbag carries, bucket carries.

JOIN OUR PULSE COMMUNITY!

Unblock notifications in browser settings.
ADVERTISEMENT

Eyewitness? Submit your stories now via social or:

Email: eyewitness@pulse.ng

Recommended articles

Money or love? Which is the most important in relationships, according to science?

Money or love? Which is the most important in relationships, according to science?

How to block your Access bank account and ATM card

How to block your Access bank account and ATM card

Starting a business? Here's how to register your business name in Nigeria

Starting a business? Here's how to register your business name in Nigeria

5 reasons Easter was more fun when we were children

5 reasons Easter was more fun when we were children

5 things you need to do immediately after sex

5 things you need to do immediately after sex

Do you have to go to church on Good Friday and Holy Saturday? We explain

Do you have to go to church on Good Friday and Holy Saturday? We explain

There are many things you should not do on Easter

There are many things you should not do on Easter

The Skilled Awards 3rd edition a big success in Bowen University

The Skilled Awards 3rd edition a big success in Bowen University

6 most common wedding day regrets couples experience

6 most common wedding day regrets couples experience

7 qualities of high-value women you should cultivate

7 qualities of high-value women you should cultivate

'Ugliest woman in the world' endured humiliation to provide for her children

'Ugliest woman in the world' endured humiliation to provide for her children

I Tried an Inflatable Butt Plug and It Was Absolutely Ridiculous

I Tried an Inflatable Butt Plug and It Was Absolutely Ridiculous

ADVERTISEMENT
ADVERTISEMENT