The article on Wired The Program1 ClimbZombies aren’t very spry, so climbing over barriers is a key evasive maneuver. Practice on a wall that’s a little taller than you. Extra training: Pull-ups, bench dips Muscles worked: Core, triceps, deltoids 2 Free FallJumping off a roof may provide temporary respite, but break a leg on landing and you’re dinner. Cushion the impact by extending your legs and touching down on the balls of your feet. Then get up and make tracks. Extra training: Toe raises Muscles worked: Calves, hamstrings 3 HurdleRun at a sturdy obstacle—park bench, subway turnstile, picnic table. Dive forward, placing both hands on the object, and swing your legs up to your chest. The momentum will propel you over. Extra training: Air squats, push-ups, sit-ups Muscles worked: Pecs, delts, quads 4 Breakaway“Extricating yourself from a zombie’s grasp uses every muscle in your body,” says Rich Gatz of ZombieFit. Practice by lifting and tossing a big object like a tractor tire. Extra training: Resistance running, weighted pull-ups and push-ups Muscles worked: Lats, core, hamstrings
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