Run a Muck Strength Workouts

You do not need to follow or complete these workouts.

These workouts are simply provided for those that don’t know what to do

for their 15 minute strength training sessions. Feel free to use any of these

workouts for your “Walls of Weights” obstacle.

You must perform them for at least 15 minutes to count. You will need to

complete two 15 minute strength training sessions in order to mark off the

obstacle as being completed.

Once again, these workouts in this handout are not required. They are

simply provided for those that are unsure of what to do. You may perform

any strength training session of your choice.

Be sure to perform a proper warm-up and cool down

before and after every workout. See Wellness Staff for help.

Run a Muck - Strength Workout 1

A2 A3

Set Set Set

1 1 1

2 2 2

3 3 3

4 4 4

Note: Note: Note:

A5

Set Set

1 1

2 2

3 3

4 4

Note: Note:

45-60s 15-30s

45-60s 15-30s

12-15 15-30s

Reps Rest

45-60s 15-30s

45-60s 15-30s

12-15 15-30s

12-15 15-30s

12-15 15-30s

15-30s

12-15 15-30s

Reps Rest

12-15 15-30s

12-15 15-30s

12-15

Rest

12-15 15-30s

12-15 15-30s

Reps

Hold dumbbells in front of your

thighs. With a straight back and

straight legs, push your hips behind

you as far as you can. Let your

torso naturally fall forward until you

feel a stretch in your hamstrings.

Contract hamstrings and glutes to

stand upright again.

Press up onto your forearms and

toes. Tuck everything around your

torso tight around your spine. Hold

the position for 45-60 sec or as long

as possible. Don't hold your breath

and don't let your hips sink. If you

feel pressure in your low back you

need to stop.

Reps Rest

12-15 15-30s

12-15 15-30s

12-15 15-30s

12-15 15-30s

Reps

A1

A4

Goblet Squat Pushup Bent Row

Romanian Deadlift Plank

Hold dumbbell in the goblet position

against your chest. Squat down and

back without leaning forward.

Maintain a straight back and make

sure your torso is upright. Don't let

the dumbbell leave contact with

your chest.

Plain old pushup. Don't let your hips

sink and make sure that your

elbows drop below 90°. Don't push

your head forward when performing

the pushup. Perform pushups from

knees or against the wall if needed.

Maintain a straight back. Bend

knees and push hips back. Lean

forward slightly and row dumbbells

up and behind you. Row until your

wrists are next to your ribs. Repeat.

Rest

12-15 15-30s

12-15 15-30s

Run a Muck - Strength Workout 2

A2 A3

Set Set Set

1 1 1

2 2 2

3 3 3

4 4 4

Note: Note: Note:

B2

Set Set

1 1

2 2

3 3

4 4

Note:

A1

B1

Leg Press Seated Row Chest Press

Forward Lunge Plank

Adjust seat so that your knees

are at 90° angles. Push to full

extension without locking out

your knees. Lower and then

repeat.

Adjust seat to proper position. Grab

the middle handles and pull your

shoulders back and down. Pull your

elbows back until your wrists are

next to your ribs. Lower and repeat.

Adjust the handles to chest height.

Relax your head against the pad

while you press the weight out.

Don't arch your low back as you

press.

Rest

30-60s 10-12 30-60s

10-12

Reps Rest

10-12 30-60s

Reps Rest Reps

10-12

Step forward and lower into a

lunge. Drop down until your

front thigh is parallel with the

floor. Stand back up and return

your foot. Repeat movement for

other leg.

Press up on your forearm and

stacked feet. Keep your torso tight

(pull your abs in towards your spine

for support) and don't let your hips

sink down towards the floor. Hold

for 30 seconds. If you feel pressure

in your low back, drop to your

knees or stop.

10-12 30-60s

10-12 30-60s

12-15/leg 30-60s

10-12 30-60s 10-12

30sec/side

Reps Rest

12-15/leg 30-60s

30-60s

30-60s

30sec/side

30sec/side

30-60s

10-12 30-60s

30-60s 10-12 30-60s

Rest

30-60s

10-12 30-60s

10-12 30-60s

Reps

12-15/leg 30-60s 30sec/side 30-60s

12-15/leg 30-60s

Run a Muck - Strength Workout 3

A2 B1

Set Set Set

1 1 1

2 2 2

3 3 3

4 4 4

Note: Note: Note:

B3

Set Set

1 1

2 2

3 3

4 4

Note: Note:

12-15 15-30s

12-15 15-30s

12-15 15-30s

15-30s

10-12/arm 15-30s

8-10/leg 15-30s 12-15 15-30s

10-12/leg 15-30s

10-12/leg 15-30s

RestReps Rest

10-12/leg 15-30s

Place your right heel on a ball. Lift

your hips off the floor. Curl heel in

towards your glutes and lift hips at

the same time. Then slightly extend

leg back out and repeat.

From the top of the pushup

position, place your feet on the

sliders. Contract your abs and tuck

your knees in towards your chest

(between your arms). Slowly

extend them back out to the starting

position. Don't let your hips sink

towards the floor when you extend

your legs out.

10-15 15-30s

10-15 15-30s

10-15 15-30s

8-10/leg 15-30s

8-10/leg 15-30s

8-10/leg 15-30s

Reps Rest

10-12/leg 15-30s

Reps Rest Reps Rest

Reps

10-15 15-30s

A1

B2

Raised Split Squat Close Grip Pushup 1-Arm DB Bent Row

1-Leg Hamstring Curl Jacknifes on Sliders

Hold your dumbbells out to the

sides and stand a ways in front of a

bench/chair. Place your left foot on

the bench behind you. Stay tall and

squat down until your right thigh is

parallel with the floor. Don't lean

forward. Stand back up and repeat.

Repeat for other leg.

Plain old pushup, but your will place

your hands in a narrow stance. Hug

your body with your elbows as you

lower down and then press back up.

Don't let your hips sink and make

sure that your elbows drop below

90°. Don't push your head forward

when performing the pushup.

Perform the reps in a slow and

controlled manner.

Place your left knee and left hand

on a bench. Keep your back

straight. Pull your shoulder blades

back and down and keep them

there. Hold a dumbbell in the hang

position off to the right of the bench.

Row dumbbell up and back until

your wrist is next to your ribs.

Pause for a sec at top. Lower, then

repeat. Repeat for other arm as

well.

10-12/arm 15-30s

10-12/arm 15-30s

10-12/arm

Run a Muck - Strength Workout 4

A2 A3

Set Set Set

1 1 1

2 2 2

3 3 3

Note: Note: Note:

Set

1

2

3

Note:

A1

A4

Lunges Band Pull aparts Knee Pushups

Side Plank

Lunge forward with one leg and

then step back and lunge forward

with the opposite leg. Continue for

12-15 reps per leg. Stay light on the

back toes and don't let the front

knee push past the toes.

Grab a band with about a shoulder

width distance and hold it out in

front of your chest. While keeping

your arms perfectly straight (not

bending at the elbow) pull them

both to the sides until the band

touches your chest.

From your knees, lower yourself

down until your elbows drop below

the 90° angle. Press back up until

your arms are fully extended. Don't

bend at the waist. There should be

a straight line from your knees to

your head.

Rest Reps Rest

12-15 30-60s

Get down on your side. Lift up on

your knees and forearm. Have

some form of padding under both of

them. Hold yourself in this position

(straight line from head to knees)

for 25 seconds. Repeat for other

side.Don't hold your breath.

Reps Rest

12-15/leg 30-60s

12-15/leg 30-60s

12-15/leg 30-60s

12-15 30-60s

Reps

12-15 30-60s

12-15 30-60s

25 sec/side 30-60s

12-15 30-60s

12-15 30-60s

Reps Rest

25 sec/side 30-60s

25 sec/side 30-60s

Run a Muck - Strength Workout 5

A2 A3

Set Set Set

1 1 1

2 2 2

3 3 3

Note: Note: Note:

Set

1

2

3

Note:

30-60s

12-15 30-60s

12-15 30-60s

12-15 30-60s

12-15 30-60s

12-15 30-60s

12-15

30-45 sec 30-60s

30-45 sec 30-60s

30-45 sec 30-60s

A1

A4

Chair Squats Counter Pushups Standing Rows

Plank on knees

Stand directly in front of a sturdy

chair or the couch. Slowly sit down

on it. Don't flop down. Sit as softly

as possible. Stand back up without

using your arms.

Standing away from a wall or a

counter place your hands on it and

lean forward. Perform a pushup

against it, making sure that you

lower yourself until your elbows go

below a 90° angle.

Wrap a band around something

sturdy at your chest height. Pull the

handles back until your wrists are

next to your ribs. Perform the

movement in a slow and controlled

manner.

RestReps Reps Rest Reps

Ly on the ground and lift up on your

knees and forearms. Have some

form of padding under both of them.

Hold yourself in this position

(straight line from head to knees)

for 35 seconds. Don't hold your

breath.

Rest

Reps Rest

12-15 30-60s 12-15 30-60s 12-15 30-60s

Run a Muck - Strength Workout 6

A2 B1

Set Set Set

1 1 1

2 2 2

3 3 3

4 4 4

Note: Note: Note:

C1 C2

Set Set Rest Set

1 1 15-30s 1

2 2 15-30s 2

3 3 15-30s 3

4 4 15-30s 4

Note: Note: Note:Rest your chest on a bench. Hold

light dumbbells at the sides of the

bench. With straight arms, slowly

raise the dumbbells out to the sides

and up and back, until they are at

shoulder height. Hold at top for a

brief second, then slowly lower

them back down and repeat.

Place your elbows on a stability

ball. Draw a circle with your elbows

on the ball, with the ball. Perform 6-

10 circles in each direction. Keep

your abs tight. Don't let the low

back cave.

Press up into a side plank and

maintain this position throughout

the exercise. Row the band back

with the top arm without rotating.

Row the band back until your wrist

is next to your ribs. Perform for the

other side as well.

Rest Reps Rest

Reps Rest Reps Rest

8-10 15-30s

8-10 15-30s

A1

B2

Goblet Squat Shoulder Press Pull-ups

DB Reverse Fly Stability Ball Circles Row from a side plank

Hold dumbbell in goblet position

(should touch above and below

sternum). Squat back and down.

Keep back straight. Don't let db

leave your chest. Squat down low,

but don't round your back.

Press dumbbells overhead. Don't

lean back and don't push hips

forward. Keep abs in tight against

your spine.

Grab the pull-up bar with a slightly

wider than shoulder-width overhand

grip. Keep your shoulder blades

back and down. Pull until your chin

clears the bar, then lower back

down and repeat.

12-15 15-30s

Reps Rest Reps

8-10 15-30s

8-10 15-30s

12-15 30-60s

12-15 30-60s

12-15 30-60s

12-15 30-60s 6-10/direction

6-10/direction

12-15 15-30s

12-15 15-30s

12-15 15-30s

8-10 15-30s

8-10 15-30s

8-10 15-30s

Reps

6-10/direction

6-10/direction

12-15/side 30-45s

12-15/side 30-45s

12-15/side 30-45s

12-15/side 30-45s

8-10 15-30s