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8 Workouts That'll Help You Survive the Post-Apocalypse

Chainmail bodysuit season is almost here — make sure your bod is Thunderdome-ready!

There are many apocalyptic scenarios that could spell the end of the world as we know it: alien invasion, natural disaster, zombie infestation, solar flares, nuclear war, and the list goes on. There are only so many things we can do to be prepared for them (stocking up water, storing supplies, etc.), but you can get your body in shape for an apocalypse. Here are the workouts that'll help you survive a post-apocalypse world.

Farmer's Walk

This exercise develops endurance in your forearms, shoulders, and traps, all the muscles that will be engaged when you carry heavy objects (suitcase, bottles of water, weapons, family members) by your side. You'll find it's also a great way to improve your posture and grip strength!


If you find yourself living out in the forest, you'll need to be able to chop your own firewood for heat. Woodchoppers are an excellent exercise to help you develop the core (abs and obliques) strength to bring down a tree.


How can you escape a horde of zombies? Climb up a fire escape or pull yourself up onto a nearby roof! To do that, you'll need strength in your forearms, biceps, shoulders, and back — all of which result from doing pull-ups. A few pull-ups can save your life in an apocalyptic situation.

Sled Push

You may find yourself pushing your car a few miles to the nearest abandoned gas station, especially if you've zombie-proofed your vehicle and don't want to leave it on the side of the road. Sled pushes are also a great way to develop leg and back strength, plus crazy endurance.

Bent Over Rows

If you find yourself using a bow and arrow to hunt, you'll need sufficient arm, shoulder, and back strength to draw the bow. Bent over rows give you major pulling power and shred those important muscles. Plus, they can strengthen your lower back and keep your spinal muscles strong.


The best way to outrun a zombie horde or a band of mutant killers is to sprint like your life depends on it! Sprint training (on a treadmill or outdoors) will help to increase both your aerobic and anaerobic endurance. You'll find it's much easier to escape if you can sprint for more than a few seconds without running out of breath.

Tire Flips

If you find yourself trying to survive after a natural disaster, you may have to comb through destroyed homes or buildings to find food, water, and supplies. Tire flips will help you to develop the lifting power that will come in handy when clearing rubble and lifting heavy building beams.


Strong legs can save your life! You'll need leg strength to run, jump, climb, and push heavy objects. Squats are an amazing exercise that will help you to be prepared for any apocalyptic situation.

Get in shape, and you have a much better chance of survival!

[Image via Shutterstock]

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