Get down and dirty with this primal workout

Our primal workout will help you to prepare for any obstacle a tough, off-road race might throw at you.

MUDDY races are popping up left, right and centre, so it makes sense that there should be a workout designed specifically to get you fully prepared for the muddy runs, challenging obstacles and tricky movements involved.

Virgin Active’s Mudder Maker class offers just that, put together to up your overall strength. 

It focuses on primal movements — lunging, squatting, pushing, pulling, twisting and bending — which are essential for nailing a tough off-road race.

The workout below should ideally be paired with interval running training, and after four weeks your strength and endurance will be up to the challenge.

KIT YOU’LL NEED: 2 x dumbbells

WALKING LUNGE

Get down and dirty with this primal workout

Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES

Technique

  • Start standing with your feet together, arms by your sides. Step forwards into a deep lunge, bending both knees, then step forwards with your other leg into another rep.

  • Continue forwards, then return walking backwards.

  • Add dumbbells to intensify the move, holding them down by your sides.

SAFETY TIP: Keep your torso upright throughout

DEEP SQUAT

Get down and dirty with this primal workout

Areas trained: GLUTES, QUADS, HAMSTRINGS

Technique

  • Start standing with your feet a little wider than shoulder-width apart, back straight. Bend your knees, going as deeply into the squat as you can, keeping your heels and toes pushed to the floor and your chest lifted.

  • Add dumbbells to intensify the move, curling them up to your chest as you squat down.

HOT TIP: Direct your bottom out behind you as you lower

PRESS UP

Get down and dirty with this primal workout

Areas trained: CHEST, TRICEPS, CORE

Technique

  • Start lying on your front and bring your hands right underneath your shoulders so they’re close to the sides of your ribs. Push up, keeping your body in a straight line.

  • Bend your arms to lower down, without your body touching the ground.

  • Keep your head in front of your hands to keep the load through your upper body. Your back should be long and your abs engaged throughout.

SAFETY TIP: Don’t let your lower back overarch

PULL ALONG

Get down and dirty with this primal workout

Areas trained: BACK, SHOULDERS, BICEPS

Technique

  • Start kneeling on a mat, knees wide and feet together. Sit back onto your heels and reach your hands forwards, palms down, so your arms are stretched out.

  • Grip the floor with your fingers and pull yourself forwards so your weight is on your hands and knees.

  • Shift your body weight back again, and repeat for another rep

SAFETY TIP: Roll the mat under your knees for padding if you need it

SIDE PLANK

Get down and dirty with this primal workout

Areas trained: CORE, SIDES

Technique

  • Start lying on your side, propped up on your elbow (which should be directly underneath your shoulder). Make sure your body is in a straight line. Lift your hips off the ground, then reach your top arm to the ceiling.

  • Hold for 10 seconds, then release down for five. Switch sides for the next rep.

  • Intensify the movement even further by lifting a handheld weight with your top arm.

SAFETY TIP: If you need to, start off doing this move with your bottom leg bent and weight on your bottom knee, then progress to outstretched legs and feet together


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