Exercises to Survive a Zombie Apocalypse

Exercises to Survive a Zombie Apocalypse

Exercises to Survive a Zombie Apocalypse
Be warned, the walking dead are coming out to play this Halloween

Are you physically prepared for a potential zombie plague? It’s not a pretty sight getting gnawed to death by the walking dead. Imagine this: if you’re being attacked by zombies, your flesh will be ripped off to shreds by the incessant bites and you will slowly grow restless and lose consciousness due to the virulent infections flowing through your bloodstream. Soon, you’re not you anymore, but an empty (and hungry) shell of what you used to be. Gawrrrrrrrrr...

The choice is yours – either be a goner or a champion survivor. If you choose the later, then it’s time to get yourself fitter, faster and stronger before you find yourself stuck in a zombie mob!

We’ve got you covered this Halloween and together with EnergyOne's fitness guru, Jason Chua, we've conjured up 5 simple exercises that will help you fend off against zombie assaults!


Dynamic Jumps

Dynamic Jump

What would you do when you encounter a low hurdle or a fallen zombie lying in front of you (with arms outstretched for your neck) while getting chased by the frenzied mob? You jump, of course, the higher and further the better.

Lateral plyometric jumps, or dynamic jumps, are advanced exercises used to develop power and agility. It improves strength, stability and coordination, building a more balanced strength in the lower body muscles and improves hip, knee and ankle joint stability.

Targets: Leg muscles (hamstrings, thighs and calf)
Sets: 3
Reps: 15
Rest: 30 sec to 1 min between sets
Equipment used: Troque Fitness Plyo-Step Station
For beginners: Place the step at below knee level

Begin in a squat position with both arms back, then quickly push yourself upwards and land gently on the step. Swing your arms forwards as you take off. Repeat for 3 sets of 15 repetitions, rest for 30 seconds to 1 minute between each set.


30 second Short Burst Running

Short burst run
In the event of a zombie apocalypse, burst run might save your life

Zombies are sneaky and can jump out from anywhere imaginable, requiring you to break into a short sharp burst run to make a speedy escape. This high-intensity interval exercise trains up your explosive strength, speed, power and metabolic rate, while at the same time burn fats and strengthen your heart from the fright!

Targets: Core muscle
Speed: 15
Gradient: 3
Rest: 1 min between intervals
Equipment used: Treadmill
For beginners: Start with a control speed and repeat for 3 interval

Begin by selecting the treadmill speed to 15kph, slowly accelerate your pace as the speed goes up. Open your legs wide for each stride as you run for 30 seconds. After 30 seconds of run, decrease the speed to 5kph for 1 minute. Repeat for 13 intervals.


Single Knee Raise

knee raise
If the zombie is too close for comfort, use this exercise to give him the finishing move

Sometimes running is not always the best solution. If you’re cornered, use this lethal kick to give the walking dead a painful jolt. Besides being a useful one-to-one combat move, the endurance workout help strengthens core and improves stability through repetition.

Targets: Leg flexor, gluts, core
Sets: 2
Reps: 15
Rest: 30 sec between sets
Equipment used: Troque Fitness with suspension trainer attached

Begin with your left foot forward and both hands holding the hand grip. Drop down into a lunge position with you rear knee bent. Row your body to the handles while driving your right knee up in front of you, aiming for the target’s groin. Move back into starting position and continue the movement for 15 repetitions for each leg, rest 30 seconds per set. Pssst.. this move is good to defend yourself against any attacker!


Trunk Rotation

trunk rotation

If you got a baseball bat (or metal pole) on hand, this exercise provides that explosive smack needed to weld off the assailant. Trunk Rotation is a core strengthening workout which aids coordination and stability of your spine and pelvis. It is also a functional training exercise because it mimics the movements of common daily activities.

Targets: Oblique, hips flexor, upper back muscle and shoulder
Sets: 3
Reps: 12
Rest: 30 sec to 1 min between sets
Equipment used: Cable Cross with bar attached
For beginners: Start with the lightest weight first

Assume a semi-squat position with both hands holding the bar on your left side. Slowly rotate the trunk to the right with arms out in front, raising your body upwards together with the rotation. Move back into the starting position and repeat for 12 repetitions for each side. Rest for 30 seconds to 1 minute per set.


Hammer Strength Ground Base Jammer

Hammer Strength
Find this machine at the newly opened 2nd level EnergyOne SAFRA Mount Faber!

Practice the good ‘ol one-two and get combat fit with this Hammer Strength Ground Base Jammer exercise! This functional training exercise develops power and explosiveness with each strike, while promoting muscle development and body stabilization. It also trains you up for a good punch!

Targets: Triceps, anterior deltoids and pectoral
Sets: 3
Reps: 10
Rest: 30 sec to 1 min between sets
Equipment used: Hammer Strength Ground Base Jammer
For beginners: Attach elastic bands for both side for resistance training, add weights when necessary

Start by standing in the middle of the machine with one feet to the back. Grasp the handle and, in one swift motion, thrust forward. Do not lock the elbows. Control the movement when swinging back to original position before thrusting the other hand forward. Repeat for 3 sets of 10 repetitions on each side. Rest for 30 seconds to 1 minute between sets.


Bonus Exercise: Ball Agility Training

Ball agility training
Miss the target no more with this Ball Agility Training exercise

Got a ranged weapon handy? Before mindlessly throwing the projectile hoping for a bulls-eye, try this Ball Agility Training exercise to zero in on the target. A combination of side step-up and agility ball drill, this exercise trains up your hand-eye coordination, increases mental stimulation and toughens up your heart and legs. Not to mention it trains you to speedily dodge away from danger!

Targets: Triceps, calf, ankle, inner thigh, quadriceps
Sets: 3
Reps: 15
Rest: 30 sec to 1 min between sets
Equipment used: Troque Fitness Rebounder, Bosu, Medicine ball

Position yourself with the Bosu on your left, the Rebounder in front and a medicine ball on hand. As you step onto the Bosu with your left leg, bounce the ball against the Rebounder. Catch it as you shuffle your leg to the right and throw it again. Repeat for 3 sets of 15 repetitions on each side. Rest for 30 seconds to 1 minute between sets.



If you’re feeling ‘zombie-fied’ by the lack of public holidays in the month of October, we welcome you to spend a creepy Halloween Night with us!


Are you the fittest of the fit? Join EnergyRush to challenge other worthy participants and stand to win prizes worth up to a total of $15,000! Sign-up by 4 Nov to receive a limited edition Reebok Tee and water bottle for free!


Treat your family for a sumptuous meal at KINS Restaurant with 10% off!


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