Menu

Intense Muscular Strength and Endurance Training

Tough Mudder Training: 

Intense Muscular Strength and Endurance Training.

Warm-Up

Treadmill:

15 Minutes @ Speed 13.0

2 Minutes @ Speed 10.0

1 Minute @ Speed 15.0

2 Minutes @ Speed 5.0

 

Stepper:

15 Minutes @ Level 16+ (FullRange Steps)Dumbbells - Fitness-Fan.co.uk

 

Chest Training:

Flat Bench Press (20kg women or 40kg men) x 12 Reps

Med Ball Press ups (Swap med ball to other arm after each rep – include close grip med ball press ups) x 20 Reps

Bench Press ups (Begin with one incline press up on bench, move right arm off bench for half decline press up and repeat to left side including one full incline press up on bench each time) x 30 Reps

Repeat three times No Rest

 

Biceps Training:

Bottom half bicep curl x 7, top half bicep curl x 7 and full range bicep curl x 7 (known as 21’s) (8kg per arm women or 20kg bar men) x 3 Times (63 reps equal to one set)

Repeat three times – 2 minutes rest in between

 

Hammer Curls (8kg per arm or 18kg per arm men) x 40 Repetitions

Repeat three times – 2 minutes rest in between

 

Triceps Training:

Full Length Dips (Dip Machine Required) x 15 Reps

Double handed Tricep overhead extension x 15 Reps

Repeat five times No Rest

 

Tricep Bar Pulldown (21kg) x 12 Reps

Tricep Robe Pulldown (18kg) x 12 Reps

Repeat three times No Rest

 

Tricep High Pulley Rope Overhead Extension (18kg) x 12 Reps

Tricep High Pulley Bar Overhead Extension (16kg) x 12 Reps

Repeat three times No Rest

 

Our very own Team member, Hayley is training long and hard to compete in the Tough Mudder challenge. Stay tuned to hear all about it.

Follow Hayley on Twitter (@HayleyMadigan)