The Plan for Your Next Tough Mudder, Warrior Dash or Spartan Race

KY3's Paul Adler and Pamela Hernandez of Thrive Personal Fitness have a game plan for your next jTough Mudder, Spartan Race or Warrior Dash.

Here's what Pamela told us:

Obstacle races like the Warrior Dash and the Tough Mudder have become hugely popular. You might be surprised who is taking part too!

It's not your average gym rat taking on these new challenges. Everyone seems to want to get in touch with their inner child and play in the mud.

When most people sign up for their first race they often worry more about the "dash" focusing on running. In reality, if you can walk it you'll be fine. Your time is better spent preparing for the obstacles.

Try this four move functional workout to help you get ready to climb walls and crawl under barbwire.

**** Inverted Rows – Use a suspension trainer or bar on a squat rack for this pulling movement. Keep your body straight as you squeeze your shoulder blades together to pull your body up. Release and repeat the movement, focusing on activating the back muscles each time. You can do chin ups or assisted pull-ups instead for an extra challenge. Perform this move for about 30 seconds.

**** Inchworms – From a standing position, hinge forward to place your hands on the ground. (Think touching your toes.) Then walk your hands forward till you are in push up position. Now walk your feet forward almost like you are trying to fold your body in half. When you've walked your feet in as far as you can walk your hands out again until you are push up position. Keep going till you reach the end of your room or workout space.

****Farmer's Carry on Tip Toes – Have your kettlebells or dumbbells ready at the end of your room or workout space. Pick them up after you inchworms. Stand tall on the balls of your feet and carry the weights back to your inchworm starting point. Keep your body as straight and as stable as possible.

**** Jump Squats – Put the weights down, stand with feet about hip width apart and toes slightly turned out. Lower you hips into a squat. Then jump as high as you can landing with soft knees. Return to squat and repeat for 30 seconds. Repeat this circuit for 15 minutes, keeping a tally of how many rounds you can do.

Need more workout ideas for an obstacle race? Try a Playground Workout and get used to working out in nature.