This obstacle fills you with a huge sense of personal accomplishment once you conquer it, but it can be daunting to attempt. It looks like a simple challenge but when you’re pumping your legs as hard as you can and still not quite reaching all those hands ready to help pull you up, it can be hard to convince yourself that next time you’ll nail it, even though we know you can. These simple but effective exercises from Three Fold are perfect to add in to any home workout to make sure you are ready to scale that mountain when you’re out on course.
How much have you wanted to punch the sign ‘Don’t think of this as a hill, think of it as an elevation opportunity’ when you’ve been on a Tough Mudder course? Yep, we kinda wanted to do that too. Hill sprints suck big time, but they are one of the best exercises for building explosive power which is exactly what you need to get up Everest.
These can be very demanding so if you are just starting out on your training start with less steep slopes and less overall distance.
- Find a suitable area, with a minimum of 30m distance uphill.
- Start at the bottom and run as fast as you can to the top. This should be 95% – 100% maximum effort.
- Don’t stop until you reach the top.
- Recover by walking slowly back down hill.
- Reset and go again.
- Repeat 8-10 times
We love squats at Tough Mudder. They’re such a simple exercise but a great way to build strength and power in your legs, perfect for getting over Everest. We’ve said it before and we’ll say it again: These should be a staple of any at home workout.
- Stand on a level area with your feet shoulder width apart.
- Bend your legs and lower towards the floor. Push your bum backwards as you do this and make sure not to let your knees collapse inwards.
- Return to a full stand whilst squeezing your glutes.
- Repeat for 3 x 15 sets to start with and build from there.
No, that’s not watching the 2006 film, Step up, multiple times in one sitting, even though we know we can all nail the dance moves. We’re talking taking climbing the stairs one step further. Step Ups are a great exercise to hit all the major muscles in your lower body, and improving your strength. This can require some equipment, but think creatively. A sturdy dining chair or a solid log you find on your daily walk can work well.
- Stand tall facing your ‘step’, arms by your side.
- Place your right foot on the step and drive up through that leg until both feet are on top. To make this harder continue through with the left leg bringing the knee level with your hip.
- Lower your left leg back down to the floor keeping the right on the step and repeat 15 times for one set.
- Once a set has been completed, switch legs and go again.
- To make it harder, and you have them available, try holding dumbbells by your side as you step up.