Looking for a new summer workout? This plan, created by trainer Rose Wetzel, a professional Spartan obstacle course racing (OCR) athlete will prepare you for common obstacles. But 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.
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. 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.
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
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.
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 Stand with feet hip-width apart, holding an 8- 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. Do 15 reps. Switch sides; repeat. Make it harder: Hold 5- to 10-pound dumbbells.
Preps You For... tire flipping, uphill sandbag carries, bucket carries
Support HuffPost
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.
Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.
Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.