Skip to content
  • SPARTAN TRAIL
  • DEKA
  • PEAK
  • LA RUTA
  • M20
  • HIGHLANDER
  • COMBAT
  • SPARTAN
HOW MUDDER READY ARE YOU? TAKE THE QUIZ AND FIND OUT
ENDS TONIGHT: SAVE 25%. USE CODE: PRIME SAVE NOW
2025/07/12 00:00:00
HOW MUDDER READY ARE YOU? TAKE THE QUIZ AND FIND OUT
ENDS TONIGHT: SAVE 25%. USE CODE: PRIME SAVE NOW
2025/07/12 00:00:00
Tough Mudder Logo
Find An Event
  • Find an Event
  • What is Tough Mudder
    • About Tough Mudder
    • Tough Mudder 5K
    • Tough Mudder 15K
    • Endurance Events
    • Kids by Spartan
  • Mudder Ready Quiz
  • Obstacles
  • Mudder Passes
    • Season Passes
  • Group Packages
  • Charity Partnerships
  • Programmes
    • Innovation Lab
    • Volunteer & Run Free
    • Adaptive Athlete Programme
    • Train With Us
    • Become an Ambassador
    • Discounts
  • Mudder Legion Rewards
  • Gear
  • Photos & Endurance Results
    • Photos
    • Endurance Results
    • Endurance Hub
  • Learn More
    • Blog
    • Share Your Story
    • FAQ
    • Get In Touch
  • OUR BRANDS
    • Spartan Trail
    • Deka
    • Peak
    • Highlander
    • Combat
    • Spartan
      • M2O
      • La Ruta
Fitness

How to Get Fit for Tough Mudder in Your Office

Author: Tough Mudder June 10, 2019
Share on Facebook Share on Twitter

For some people training is a way of life while for others it’s just one more thing that needs to fit in with their busy schedule. 

So if you can’t spend hours hitting the gym or running for miles here are two quick and easy workouts that can be done without leaving the office (or your house) thanks to Lucozade Sport.

All you need is a bit of space, a chair, a table and some light weights (a bottle of water is fine too).

How to Get Fit Without Leaving Your Office

Do these workouts a couple of times a week, mixed in with a few of our HIIT training videos at the weekend and you’ll be crushing it out on course in no time.

Week 1

The Video

 

The Workout

Exercises: 5

Work for: 15 secs or 20 reps

Rest for: 10 seconds

Sets: 3

Seated calf raises and chest press

Single leg chair squats

Incline desk push ups

Fire hydrants over chair

Seated Russian twists

Week 2

The Video

The Workout

Exercises: 5

Work for: 15 seconds of 20 reps

Rest for: 10 seconds

Sets: 3

Leg lift

Jump squats

Dips

Office wall chair

Seated high knees and lateral raises

Remember Mudders, while it is good to push yourself and see progress, make sure you stop any exercise if you feel uncomfortable or in pain. 


You might like

  • Featured

    What to expect during your first time

  • Event

    Why the Tough Mudder 5K is More Than Your Everyday Park Run

  • wtm start line
    Featured

    World’s Toughest Mudder 2025: The Highlights

  • Event

    The Most Heart-Pounding Moments From World’s Toughest Mudder 2024

Our Partners

SUBSCRIBE FOR NEWS & EVENT UPDATES

    This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    By signing up you consent to the terms detailed here and agree to receive personalised commercial communications from Tough Mudder by email.

    • Connect
      • Partnership Enquiries
      • Licensing Opportunities
      • Media Requests
      • Contact Us
    • Explore
      • Charity Partnerships
      • Group Packages
      • Endurance Results
      • 100X Hall of Fame
      • Community Guidelines
      • Become an Ambassador
    • About
      • What is Tough Mudder?
      • TM in the News
      • Join Our Team
      • Promotional Terms and Conditions
      • Legal & Privacy Policies
      • FAQ
    • Follow Us
      Select Region
      • United Kingdom
      • US & Canada
      • Germany
      • France

        Left Arrow Created with Sketch.
        Right Arrow Created with Sketch.