Okay gang, The Walking Dead Challenge is one of Emily Bett Rickard’s (EBR) favourite core/shoulder burner challenges. Here is V2.0 if you have limited space! 

Equipment: Gliders (or sub towels with hardwood floor)

The goal is to maintain the integrity of your plank through the entire circuit. Fire that core, shoulders/hips square and in line (don’t let hips sag OR get too high!), knees do not touch the ground!

Completion Incentive: If you break form at any point (or need a break!), do 20 Reps of one of the prescribed exercises (see last Exercise below). These exercises are not meant to be a punishment – there is ZERO harm in taking a plank break and using those less-cooked muscles. Record where you took your breaks and try to beat it the next time around.

The original challenge done by EBR is on my YouTube channel (youtube.com/t3athletics) if you want to check out what you’re in store for 👀➡️ bit.ly/EBRxT3AWDChallenge

Give it a go! Tag me @T3Athletics and let me know how you did!

- Complete the entire circuit without breaking form (ie. maintain the integrity of your plank throughout - shoulders/hips square and in line (don’t let hips sag OR get too high!), knees do not touch the ground)!
- If you break form at any point (or need a break!), do 20 Reps of the Completion Incentive (see last Exercise ***COMPLETION INCENTIVE*** below). 
- Record where you took your breaks and try to beat it the next time around!

- Maintain strong plank throughout entire exercise (shoulders stacked on top of wrists, neck long, core fired, hips do not sag)
- Plank Jack – soft bend in knees, extra engagement in outer glutes and inner thighs
 - Pike-Up – think about pulling the tailbone up towards ceiling and powering down into the ground with hands and toes as you fold chest to thighs; keep neck long and look towards back wall as you pike up

Glider Plank-Jack to Pike

- Army Crawl on your forearms forwards 4 paces (approximately 2M/6FT) and then back 4 paces  (if you're on a hard surface, walk on your hands instead)
- Knees bent 90 degrees below hips and DO NOT touch the ground
- If you need more of a CHALLENGE, use only your upper body to crawl forwards (your lower body remains active with knees off the ground, but it’s your upper body doing all the work!)

Glider Army Crawl (Forward & Back)

- Maintain strong plank throughout entire exercise (shoulders stacked on top of wrists, neck long, core fired, hips do not sag)
- Keeping knees together, twist to alternating elbows firing the oblique
- 1 Rep = Twist to Left + Twist to Right

Glider Dancing Bear

- Stand up tall and squeeze glutes on each rep but do not pause to rest at the top – keep moving to keep that heart rate up!

Glider Burpee Push-Ups

- Maintain strong plank throughout entire exercise (shoulders stacked on top of wrists, neck long, core fired, hips do not sag)
- Work to get the knee to the opposite elbow and fire both the glute and inner thigh as you extend the leg long and circle it back to the starting position
- Keep a slight bend in the knee of the supporting leg to make those muscles work harder!
- 1 Rep = Left + Right

Glider Around-The-World Mountain Climbers

THE CHALLENGE

- If you break form at any point (or need a break!), do 20 Reps of either Squat Jumps, Jump Lunges or Skydivers
- Jump Squats // Maintain control, land softly, and only go as deep into the squat as your mobility will safely allow
- Jump Lunges // Front foot comes in full contact with the ground for stability on landing and power on push-off; Keep that front shin vertical and glutes firing
- Skydivers // All about the posterior chain! Squeeze glutes to float feet off the ground, shoulders off the ground and widen the collarbone

***COMPLETION INCENTIVE***

THE WALKING DEAD CHALLENGE: V2.0 🧟‍♂️

10w50 CIRCUIT💥🥊 [KICKBOXING EDITION]

T3 T-TEST 💪🦸🏼‍♂️🦸🏻‍♀️
[CORE/UPPER BODY CHALLENGE]

STAIRWAY TO HEAVEN 👟😇 [ATHLETIC CIRCUIT]

HOW MUCH DO YOU BENCH, BRO?💥
[EXPLOSIVE BODYWEIGHT CIRCUIT]

WARM UP: SWEET FEET 👟 [LADDER x AGILITY WORK]

Eduardo

BAG WORK 💥🥊

Nicholette

PANCAKE BREAKFAST 🥞🏋️‍♀️
[PLATE WORKOUT]

I didn't need my arms today anyway...awesome workout for the arms, shoulders, back, core....thanks Tom!

OUCCCCCHHHH!!! Another hard shit kicking, back breaking, leg cramping workout! My back and hands are already shaking!

THE WALKING DEAD CHALLENGE: V2.0 🧟‍♂️

More workouts from Tom Taylor