To crush a Tough Mudder course you’re gonna need total body strength and a lot of mental grit. Try this quick 15 minute full-body circuit before (or after) a short 2 mile run and you’ll be well on your way to crossing the finish line.
Do each exercise for 30 seconds, then rest for 1 minute in between rounds. Because rest is built into this workout you should be pushing hard, giving each rep all you’ve got. Don’t own a kettlebell? Swap it for a bodyweight exercise that works your shoulders and core, like shoulder tap planks.
4 Rounds: 30 seconds of each exercise, 1 minute rest in between rounds
Stand with feet hip width apart. Look forward, keep your upper body straight, and step forward with one leg until you reach a 90 degree angle, making sure your knee doesn’t extend past your toe. Return to standing position and repeat with opposite leg.
Hold the kettlebell at the top with both hands and keep your feet shoulder width apart. Bend your knees slightly, push your hips back, keep your chest up. Then, explosively thrust your hips forward, and use the momentum created to propel the kettlebell upward until it (and your fully extended arms) are parallel with the floor.
Lie on the floor with arms and legs extended. Using your core, in one swift movement bring your legs and arms up, reaching toward each other. Keep your abs engaged as you lower to the ground.
Face your partner with feet hip-width apart. Keep your chest up while holding the kettlebell in a front squat position, then lower down until your knees reach 90-degrees. Upon standing, pass the kettlebell to your partner and repeat.
Tricep Push Ups
Place your hands in front of you on the floor, just below the center of your chest. Assume a plank position, remembering to keep your back in a straight line. Engage your core and lower your body toward the ground until your elbows reach a 90-degree angle, then rise back into a plank. Make this move easier by doing the push up from your knees.