Kyla delivers a post workout smoothie designed to repair those muscles and electrify your taste buds at the same time!

Here are the details:

ACAI pulp
frozen blueberries
1/2 banana
1/3C plain non fat Greek yogurt
1 tsp bee pollen
1 tsp raw cacao
1tsp hemp hearts
1 tsp chia seeds
1 scoop Magnum Quattro whey protein
1 scoop Magnum Performance Greens
almond milk

As you continue to prepare for this cake walk… you should be developing some overall strength. For this we stick to the basics.

Morning Session
Air Squats – 10 quick
then immediately into
Back Squats – a weight you can do 5 reps
immediately into
20 pushups
followed by
Incline Bench Press – Or Incline Dumbells

complete the above circuit 6 x

then complete the following

10 pullups immediately followed by 10 situps for 2 rounds
then
20 pullups immediately followed by 20 situps for 2 rounds

Afternoon Session

40 min ride (19 miles) – kwatts around 255 – 275
don’t let your rpms drop below ninety

Once you have completed this day, you should feel no guilt in licking the beaters from the icing mixed for somebody’s cake… don’t eat the cake though

This one can be mentally challenging if you let it get the better of you…

3 x 1 mile intervals at a pace faster than your 5 k pace

after each mile interval do the following

10 x pullups
10 x pushups
10 x split squats for each leg
10 x situps

and hit the next mile…

You may enjoy a sour sucker today.. if you completed the workout.

Hopefully by now you have realized it’s time to increase the volume of your cardio work… lets start with this

5 – 10 min warmup on stationary bike

7-8 K at a pace slightly slower than your 5 k pace

15 min stationary bike cool down

Well kids.. we are starting to tread in the deep water this week…

Guys…normally i would recommend bandaids to avoid chaffing however this is a TM session…dig in and stop crying.

10 rounds of the following.

1 km run
10 pullups
10 sit ups
10 jumping air squats
10 pushups

…. like I said above… repeat it 10x

Go for a ride on a stationary bike and get your body warmed up…

5 sets of the following circuit with no rest

Air Squats – 25
Pullups – 10
Walking Lunge – 10/ side
Pushups – 15
Situps – 15

Nice quick one so blast through it at max effort. Mix the pullups with strict pulls and functional pulls

A tempo run is meant to be comfortably hard, but not quite at your race pace… probably at your 12 k pace should do it… yes you will have to put in a longer run here and there if you are training.

Today’s tempo run – A comfortable 5k, but only after a thorough warmup.

FYI Mudders… these type of runs are designed to improve your stamina, so no more tears, just get out there and do it.

Today’s session is about building up your tolerance of lactic acid. These type of sessions can be considered speed endurance, anaerobic endurance or power endurance…

How does this relate to being a Tough Mudder.. well if you are on the course puking… you want to do it later in the race, and then learn to power through it…

This workout is simple enough

1 mile warm up – easy pace

10 x 200 m sprints with a 90 second recovery jog btwn sprints…

cool down stretch…

Then 4 rounds of the following:

15 pushups
20 Situps
25 Air Squats
10 Pullups

NO rest….

Enjoy… it’s not long until race day now

If you haven’t started training yet… it’s definitely time.

We are working on building your overall capacity for work. This is what your workout should look like if you are thinking about this competition:

*Shoes Optional*

Warmup – Easy Pace one mile

Work Period – 7 K at slightly slower than your 5 K pace

Cool down… this part is critical… 1 mile easy pace and then stretching.

**Optional** for those who are serious, we recommend doing your stretching next to a hockey bag full of recently worn equipment… that’ll toughen you up! At the very least a couple of deep breaths from your shoes will do.

PS… our lawyer requires us to mention that this information is for entertainment purposes. Consult your physician before undertaking this or any other physical activity…

PPS.. our lawyer is not a tough mudder

It finally happened this year. After being spoiled really for the first half of the Victoria Winter, we have been hit by a storm…. no reason to stop training.

If you can’t get outside take a look at this workout.

STUCK INDOORS???? NEED TO SWEAT???? Grab your skipping rope..( not mandatory.. just helpful) and give yourself 20 minutes

There are those of us out there who struggle with skipping so you can use high knees as an alternative.

Enjoy the snow in Victoria!