Mudder Nation is a mixed bunch. Plenty of participants turn up on event day having done zero training yet they still dominate the course and have an amazing time – with the help of their fellow Mudders of course.
But for others buying a ticket to Tough Mudder is the start of a fitness journey. It can be a great way to get motivated, to get up off the sofa and into a pair of trainers.
So it’s perfect that our partner Lucozade Sport has launched their Made to Move campaign. Lucozade Sport wants to get one million people moving more by 2020, this means inspiring the British public to run, jump, box, do yoga – anything that gets them moving.
Get involved with #WorkoutWednesday
With this in mind together we’ve launched #WorkoutWednesday LIVE on our Facebook page. Every week Lucozade’s Made to Move Ambassadors will be streaming a workout that you can follow along with. These workouts require nothing but you and a bit of space, that means there’s no need for fancy equipment so no excuses.
Make sure you like and follow the Tough Mudder UK Facebook page, and turn on live notifications for our videos so that you can follow along every Wednesday at 5:30pm.
Don’t worry if you do miss it though, we’ll be posting the video and workout on this page afterwards (see we told you there were no excuses).
Week 20
4 running high knees 4 slow high knees
4 squats with a kick 4 squats with calf raise
Walk outs with press up
Skater jumps
4 mountain climbers to side plank
4 jump twists 4 star jumps
Week 19
Kick back and relax, every Mudder deserves a rest.
Week 18
25 seconds on, 15 off, 3 rounds.
10 fast mountain climbers 4 toe touches
Sit ups with a twist
Side plank left
One leg v ups
Side plank right
Double leg v ups
Plank with rotation
Oblique sit ups left
Shoot outs
Oblique sit ups right
Week 17
20 seconds each exercise and 20 seconds rest
Each round an exercise gets added on until all 6 are performed back to back. Then work your way back down to just 1 exercise.
Run then 2 burpees
2 squats to calf raise then 2 squat jumps
Press up to side plank
Toe touches
4 lunge jumps to 4 high knees
Plank jacks
Week 16
3 rounds, 2 sets of 25 second exercise, 25 secs rest in between
High knees with punches
Press ups twist though side plank
Rest
Star jumps
Leg raises
Rest
Heel flicks with punches
Plank to push
Rest
Jump twist
Oblique shoot outs
Rest
Plank
Plank with rotation
Rest
Week 15
20 seconds of each exercise (but 3 exercises back to back) then 20 seconds rest & 3 rounds.
Walk outs, squat thrust then jump up
Jump down to high plank, walk ups
Burpee
Rest
Squat hold
Squat pulses
Squat jumps
Rest
Crunch hold
Crunch pulses
Crunches
Rest
High plank
High press up pulses
Press ups
Rest
(Left) lunge hold
(Left) lunge pulses
Alternating lunge jumps
Rest
High plank hold
Slow mountain climbers
Fast mountain climbers
Rest
(Right) lunge hold
(Right) lunge pulses
Alternating lunge jumps
Week 14
The workout:
25 seconds on, 15 seconds rest. 3 rounds
Exercise 1
Walk outs with press up, up & jump
Exercise 2
1 legged V jumps
Exercise 3
Squat jump to alternating lunge jump
Exercise 4
8 bicycles to 4 opposite toe touches
Exercise 5
Squat jump to side plank with twist through
Week 13
The workout:
30 seconds on and 15 off
Exercise 1
4 side sprints into 4 burpees
Exercise 2
5 shoot 5 leg raises
Exercise 3
10 mountain climbers into 4 toe touches
Exercise 4
Press ups (narrow to wide)
Exercise 5
Globe jumps
Exercise 6
Crunches
Week 12
The workout:
25 seconds on with 15 seconds rest for 3 rounds.
Exercise 1
Burpee to 180 degrees jump
Exercise 2
Press up to knee tap
Exercise 3
High knees with hold to side shuffle
Exercise 4
Pop squat forward and back
Exercise 5
Run to side to 8 mountain climbers
—
Walk outs, press up to oblique squat thrust
Week 11
The workout:
30 seconds on, 15 seconds rest, 3 sets
4 x Squat Thrust and 4 x Frog Walk
4 x side to side Sprints and 4 x High Knees on the spot
4 x Plank Jacks and 4 x Burpees
4 x Figure of 8s and 4 x Pop Squats
Week 10
The workout:
30 seconds on, 20 seconds rest. Repeat 3 times
Exercise 1
2 Burpees 6 mountain climbers
Exercise 2
Squat to tuck jumps
Exercise 3
Sit ups with a twist
Exercise 4
Press ups wide to narrow
Exercise 5
3 steps to the side 4 lunge jumps
Exercise 6
Bicycle crunches
Week 9
The workout:
25 seconds on, 15 seconds off, 3 rounds
1. Burpee, press up, tuck jump
2. Seated leg raise
3. Press ups: 1 narrow, 1 middle, 1 wide
4. Squat pulse (touch knee then toe)
5. Burpee into 6 mountain climbers
6. One legged v ups
30 seconds on, 20 seconds rest. Repeat 3 times
Exercise 1
2 Burpees 6 mountain climbers
Exercise 2
Squat to tuck jumps
Exercise 3
Sit ups with a twist
Exercise 4
Press ups wide to narrow
Exercise 5
3 steps to the side 4 lunge jumps
Exercise 6
Bicycle crunches
Week 8
The workout:
25 seconds on with 20 seconds rest:
Exercise 1
4 high knees and 4 mountain climbers
Exercise 2
2 squat jumps and 2 lunge jumps (same leg)
Exercise 3
Press up to toe touch (toe to hand)
Exercise 4
2 toe touch crunches, 4 flutter kicks
Exercise 5
Burpee to squat thrust to jumping jack to start jump
Exercise 6
Skater jumps (1 legged)
Exercise 7
Press up with alternating spider leg
Week 7
The workout:
30 seconds on, 15 seconds rest, 5 exercises
Exercise 1
High knees with a hold x 4
Skater Jumps x 4
Exercise 2
Press ups x 4
Squat thrusts x 4
Exercise 3
Jump forward into burpee & back shuffle
Exercise 4
Pop squats x 4
Squat jumps x 4
Exercise 5
Bear crawl forward, 4 tuck jumps, bear crawl back
Week 6
The workout:
Work: 30 seconds
Rest: 15 seconds
Exercises: 6
Sets: 3
1. High knees with hold x 2 with 4 jumping jacks
2. 2 squats into 2 alternating jumping lunges
3. 4 mountain climbers into 2 press ups
4. 4 elevated foot shooters into 4 flutter kicks
5. 8 high kicks into 8 mountain climbers
6. 2 burpees into 4 ski jumps
Week 5
The workout:
20 seconds work with 20 seconds rest
Ski jumps
Rest
Ski jumps
Burpee
Rest
Ski jumps
Burpees
In and out press ups
Rest
Ski jumps
Burpee
In and out press ups
Flutter kicks
Rest
Ski jumps
Burpee
In and out press ups
Flutter kicks
Split squat jumps
Rest
Ski jumps
Burpee
In and out press ups
Flutter kicks
Split squat jumps
2 squat thrusts then 4 mountain climbers
Rest
Take away an exercise each time until you’re left with the last exercise.
Week 4
The workout:
Work: 15 seconds
Rest between exercises: 20 seconds
Number of exercises per set: 6
Sets: 3
1. Chin ups
2. Burpees with push-up
3. Pronated grip climber pull-ups
4. Push-ups
5. Tandem grip pull-ups
6. Hanging leg raises
Week 3
The workout:
Number of exercise = 6
Number of sets = 3
Work = 20 seconds on each exercise
Rest – 20 seconds between exercises
Doing each exercise once witha rest in between = 1 set
Exercises:
High knees with a hold
Lunges
Side to side shuffle with a floor touch
Frog Squats
Plank jacks
Burpees
Week 2
The Workout:
High knees | 20 seconds
Walk down push ups | 20 seconds
Jumping Jacks | 20 seconds
Bear Crawl | 20 seconds
Lunge, lunge, squat | 20 seconds
Plank | 20 seconds
Week 1
The Workout:
Exercise 1:
High knees x4
Jumping jacks x4
(Repeat above for 20 seconds. Rest for 10 seconds)
Exercise 2:
Squats x4
Tuck jumps x4
(Repeat above for 20 seconds. Rest for 10 seconds)
Exercise 3:
Plank push ups x4
Mountain climbers x4
(Repeat above for 20 seconds. Rest for 10 seconds)
Exercise 4:
Toe touches x4
Squat thrusts x4
(Repeart above for 20 seconds. Rest for 10 seconds)
Exercise 5:
Press up x4
Burpees x4
(Repeat above for 20 seconds. Rest for 10 seconds)
Exercise 6:
Ab scissors front x4
Ab scissors wide x4
(Repeat above for20 seconds. Rest for 10 seconds)