8 Best Exercises for the Zombie Apocalypse (BE READY!)

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If the zombie apocalypse were to happen tomorrow, would you be ready for it? Maybe, if you watch this video and start doing the 8 best exercises that I’ve identified to make sure your body is ready for everything they will throw at you. We are going to uncover the essential survival skills you will need and more importantly, the aspects of your training that we can pay attention to in order to make sure you have the physical prowess capable of fortifying them.
To start, you are going to have to be able to run in order to survive the zombie apocalypse. I’m not just talking about being able to run for long distances or for a long period of time. I mean, you have to be able to run more athletically in order to dodge those following you. The “S” run is a perfect way to add multidirectional running to your training program. Do this as shown for 10 reps over 40 yards and you’ll be off and running in the fight for your life.
Next, you need agility and quickness to be able to step around and between the walking dead. Use the straight line agility drills shown here to do just that. Work on your shuffling, carioca, and backpedaling in one drill to start perfecting the quick feet needed to stay one step ahead of the dead.
Next, don’t be selfish. If one of your friends goes down you better be able to pick them up and carry them around without jeopardizing you or them in the process. The one arm dumbbell shoulder carry is a great exercise for this. Clean the heavy dumbbell to one shoulder and walk for 30 steps without having to put the bell down. Immediately switch to the opposite shoulder and repeat 4-6 times.
Jumping and climbing are also essential survival skills for the zombie apocalypse. We can accomplish these with two of the best and classic exercises of all time - the pullup and the box jump. Make sure you are ready for any grip by mixing your grip each rep on the multi-grip pullup exercise. Jumping alone won’t save you. You better be able to jump on or over something in order to maximize your chances of lasting longer.
If you do happen to come in contact with the zombies, you better have some force to your swing. Whether you’re swinging a bat, golf club or chainsaw, those arms of yours better be able to work with your core and not against it if you want to stand a fighting chance of survival. The woodchopper swings done with either a weighted cable or resistance band is exactly the way to do just that.
Finally, if you are down and almost out for the count, you have one last chance to save yourself. Better be able to crawl to safety. The deadman pushup is an awesome way to do just that, and make the traditional pushup much harder in the process. Keep your feet still and drag yourself across the floor, stopping to perform a pushup at every step along the way.
Here are the 8 best exercises once again for review:
1. DB Shoulder Carries
2. Box Jumps (Up and Over)
3. S-Runs
4. Agility Line Drill
5. Mixed Grip Pullups
6. Deadman Pushups
7. Woodchopper Swings
8. Creeping Lunges
As you can see, there are certain skills that you will need should the zombie apocalypse ever come calling. These are best addressed with the 8 best exercises shown here. No apocalypse comes? So what, you are ready for anything since we know that training like an athlete is one of the best ways you can train your body. For a complete step by step workout plan that does just that, head to and get our ATHLEAN-X Training System.
For more videos in the 8 best exercises series like the 8 best dumbbell exercises and the best resistance band exercises, be sure to subscribe to our channel here on youtube at