Land-based stamina and endurance
Sure, there’s some standard running involved when you’re thrown into the Hunger Games arena — but more likely than not, most of that running is interspersed with jumping, crawling, climbing and falling. If you haven’t developed stamina and endurance for these multipronged activities, you’re bound to be picked off within the first few hours.
Perform each exercise for either two minutes or one minute, per the sequence below. Perform the exercises back-to-back, without rest. Once you’ve performed the full 10-minute sequence once, rest for two minutes and then repeat it two more times.
- 0:00–2:00: Square drill
- 2:01–4:00: Walking lunges
- 4:01–6:00: Jump rope
- 6:01–8:00: Inchworms
- 8:01–9:00: Mountain climbers
- 9:01–10:00: Burpees
Mark out a square area that’s at least 20 yards long and 20 yards wide (a basketball court is actually a great choice if you have access to one). Starting in one corner, sprint straight ahead to the next corner, then slide sideways to the next corner. From this corner, backpedal to the next corner, then slide sideways back to your starting point. Continue following the square route as fast as you can, sprinting, sliding, backpedaling and sliding along the outline of the square.
- Start with your feet shoulder width apart and your arms at your sides.
- Step about 2 to 3 feet forward with one leg, planting your foot firmly on the ground.
- Bend both knees, dropping your back knee toward the ground while keeping your torso upright and tall.
- When your front leg forms a 90-degree angle, press yourself back up as you take a large step forward with your back leg, planting it several feet in front of your other leg.
- Continue lunging as you walk forward.
Perform continuous 2-foot hops while swinging the jump rope as fast as you can. Perform one hop for each swing of the rope.
- Start on the ground in a full pushup position so that your arms are extended under your shoulders and your body forms a straight line supported by your hands and toes.
- Keeping your hands planted and your legs reasonably straight, start walking your feet toward your hands so that your hips start reaching toward the sky.
- When you’ve walked your feet as far forward as you comfortably can, plant them in place and start walking your hands forward until you’re in a full pushup position again.
- Continue this movement as you “inchworm” forward.
- Place your hands on the floor under your shoulders and extend your legs behind you so that you’re in a pushup position.
- Pull one knee up toward your torso and rest your toes lightly on the ground, almost as if you were about to start running.
- In a single movement, hop both feet off the ground and alternate their positions so that when they hit the ground, the backward-extended leg is forward and bent and the bent-forward leg is extended backward.
- Continue hopping your legs back and forth as fast as you comfortably can.
- Start in a standing position with your feet hip distance apart and your knees slightly bent.
- Crouch down and place your hands on the ground in front of your feet.
- Hop your legs straight backward so that your body forms a straight line from heels to head.
- Optional: Bend your elbows and perform a pushup.
- Hop your feet forward to their starting position so that you’re positioned in a deep squat.
- If you can, explode upward — jumping into the air and landing with soft, slightly bent knees and hips. If you aren’t ready for the jump, simply return to standing position.
- Continue performing burpees as fast as you can while maintaining good form.
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