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The End of Days Workout

Not everyone can have a crossbow like Norman Reedus. Fitness is your only hope.

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 Daryl from The Walking Dead, 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 zombie horde.

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Yes, you just may survive in the end of days—if you can survive these exercises.

1. Ladders.

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.

2. Dead Lifts.

These will work your arm, leg, and back muscles, which you’ll need to rescue your allies from all kinds of sticky situations. (You can get your test your deadlift strength here.)

3. Overhead Shoulder Presses.

To supplement the dead lifts, this is another strength booster you’ll need for the upper body. (Here’s how to get the most out of every shoulder press rep.)

4. Pushups.

If you're stranded and need a new base camp, you’ll be building your new house out of scraps from the 21st century, and pushups will help. How? You’ll need upper-body strength to haul sheet metal, lumber, sewer grates, and tarps to your mountain hideout. One hundred pushups is the goal—can you bang it out with these pushup tips?

NEXT: 4 More End of Days Exercises

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