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The other day I decided to workout at my house. I don’t have a lot of equipment, however, I made use of a broomstick to perform some overhead squats. In addition, I mixed in some burpees to do a Tabata style workout that consisted of 20 seconds of work and 10 seconds of rest. I alternated overhead squats with burpees to successfully complete 8 total rounds. The workout last four minutes and you are allow 60 seconds to recover before you attempt to do it again. The goal is try to do all the reps as fast as possible with proper technique.

1. Broomstick overhead squat (BSOVHS) – 20 seconds

- rest 10 seconds

2. Burpees – 20 seconds

- rest 10 seconds

3. BSOVHS – 20 seconds

- rest 10 seconds

4. Burpees – 20 seonds

- rest 10 seconds

5. BSOVHS – 20 seconds

- rest 10 seconds

6. Burpees

- rest 10 seconds

7. BSOVHS – 20 seconds

- rest 10 seconds

8. Burpees – 20 seconds

1 Minute rest

Repeat 8 more rounds.

I recently participated in the Tough Mudder run/hike that was held in Snow Valley California. The Tough Mudder is an event that was created by British Special Forces to test all around strength, stamina, and mental toughness. Prior to this event, I figured that I needed to increase my cardiovascular endurance through running. I had six weeks to train for it and during that time, I think I ran once. My training consisted of Crossfit type workouts that increased my muscular strength, muscular endurance, and work capacity. To my surprise, I finished the race in three hours. However, I believe that with the proper physical and mental training, the Tough Mudder can be a walk in the park. Here are some tips that may help you in earn your “Orange Headband”.

1. Dress accordingly: They get you wet in the beginning, so wear dry-fit type clothing or even a wet suit. Bring a camelback backpack and store small snacks, you are going to need some food during the race.

2. Hike a lot and go after the big hills.

3. Run stairs or go on a stair mill with a weight vest.

4. Learn to crawl: many people did not know how to crawl properly. They were using all arms and no legs.

5. Incorporate functional movements into your strength program. For instance, exercises such as push-ups, pull-ups, and squats will help you.