All of a sudden you need to build your own shelter, hunt for your own food, and maybe even outrun a few zombies. If you're not lucky enough to be in the company of Rick (Andrew Lincoln) or Daryl (Norman Reedus) from The Walking Dead, which returns on AMC this Sunday at 9 p.m./8 p.m. central, your physical fitness and survival instincts will be your only hope. To see if you’re up to the task, here’s a short list of exercises that will test your strength and stamina, plus some background on how working a few key muscle groups might come in handy if you're surrounded by a horde of zombies. Yes, you just may survive in the end of days—if you can survive these exercises.
Also known as suicides, ladders increase your speed and improve your reaction time—skills that will be very handy when it's time to make a break for it. So head to an empty parking lot with four open spaces and see what you’ve got: Start with your feet and fingers on one of the lines, then sprint forward four spaces, bending down to touch the last line before running back. Vary the leg you start on, and compete against your best times with a stopwatch.