“Comfort is the enemy of progress.” P. T. Barnum
There comes a time in every Mudder’s life when an exercise just needs to be that bit more challenging. You’ve reached a point where you can bust out pretty much as many reps as you want and yes you may feel the power of progress surge through you, but you’re also left wanting. Wanting to feel the excitement of trying something new, of conquering a new movement and levelling up your abilities once again.
Enter the progression. Progression is how you level up your exercises and find new ways to challenge yourself physically. Now let’s explore some classic fan favourites and the ways to level-up.
“How do I level up my push-ups?”
- Spiderman Push-up
- Start in a standard push-up position with your hands just outside your shoulders.
- Begin a normal push-up and as you go down, bring your right leg up and outside of your body parallel to the ground. If you can, touch your knee to your elbow.
- As you push back up, return your leg to the starting position. Repeat this movement with your left leg, and continue alternating throughout your set.
- Renegade Row
- Start in a standard push-up position with your feet just wider than shoulder width and gripping dumbbells instead of having your hands on the floor
- Perform a standard push-up (you will go deeper than a normal rep because of the dumbbells, make sure you activate your core to stay strong at the bottom).
- When you push back to the top, perform a row (pull the dumbbell to your chest) with one arm while keeping your body flat.
- Alternate each push-up with a row and feel the burn! Once you get used to the balance and stability during the row, you can move your feet closer together- this will really test you.
If you’re only just beginning your fitness journey then make sure you’re nailing your push-up.
“How do I level up my squats?”
- Squat to Press
- Start in a standard squat position with dumbbell(s) in a racked position aka on your shoulders.
- Perform a squat keeping your chest tall and weights held on your shoulders.
- At the top of the squat, use the momentum from your rise to keep the weight moving and press the dumbbell(s) over head.
- Return the dumbbell(s) under control to the rack position.
- Dumbbell Sots Press Squat
- Start in a standard squat position with dumbbell(s) in a racked position (on your shoulders again).
- Perform a squat keeping your chest tall and weights held on your shoulders.
- Pause at the top of the squat and press the dumbbell(s) overhead. Be sure to press the weight vertically keeping your arm inline with your ears
- Return the dumbbell(s) under control to the rack position and stand back up to the start position.
If you’re not quite at the progression stage, learn how to perfect your squat technique.
“How do I level up my sit-up?”
What’s the best way to level up your sit-up? Stop doing them. Focus on practical core movements that help you move better.
- The Chop & Lift
- Start in a half kneeling position – front foot flat on the floor and back knee touching the ground aka bottom lunge position. With both hands, hold a dumbbell by the back knee keeping shoulders square.
- Lift the dumbbell diagonally across your body keeping your elbows locked out. Keep your hips square, only your core muscles should rotate.
- Return the dumbbell to starting position the same way under control.
- Rollouts
- You will need a smooth surface (and a towel) for this exercise or if you have all the gear grab your ab wheel.
- Start on all fours with a towel under your hands. Keep your back flat and your core muscles engaged. Squeeze your glutes to help your lower back straighten.
- Push/slide the towel away from your body keeping your elbows locked out. Slide as far as you can without losing your straight back position.
- Pull the towel (ab wheel) back returning to the start position.
Still after a faultless basic sit-up form, let us show you how.
Next time your training session calls for one of these exercises, level it up and push yourself that one step further- you’re a Mudder after all.
Feel ready to test out your strength? Grab your ticket. We’ll see you at Everest.
