ACE's Survivor Workout

We still don't know who will win the million-dollar pay-off on the current Survivor series.

The show has provided plenty of watercooler conversation as Americans speculate on who might win and whether or not they have what it takes to ''survive'' in the Australian Outback.

The ACE watercooler is not immune to such speculation but, not surprisingly, conversation has largely focused on the physical ramifications of life without certain essentials: dumbbells, running shoes, yoga tapes, etc.

So we decided to design a workout that could be used in a pinch if one found oneself in the Australian Outback or not-so-deserted beach.

Targeting the major muscles groups of the body and incorporating the three primary elements of fitness (cardio, strength, flexibility), this stripped-down workout allows you to use your natural environment to create a safe and effective workout.

1. Slalom In an open area, stagger six or eight markers (we used rocks) about eight feet apart, and simulate slalom skiing as you run between them.

2. Baywatch lifeguard run Run at the shoreline in about knee high water. To build endurance, alternate running in deeper water for one minute and running on the more compact sand for two or more minutes.

3. Tread water Treading water is an excellent cardiovascular challenge, but if you want to up the ante, try treading water with your arms above your head.

4. Walking lunges Targeting all the major muscles of the lower body, walking lunges are an effective dynamic exercise. Take care not to let the front knee extend beyond the toes while performing the lunge.

5. Push-ups Adjust the intensity of the basic push-up by positioning yourself against a wall or large rock (to decrease intensity) or on the sand so that your head is at a slightly lower level than your feet.

6. Crunches Up the intensity of a basic crunch by positioning yourself in the sand so that your head is at a slightly lower level than your feet. Lift for two counts as you exhale and slower lower; repeat.

7. Exalted warrior Finish off your survivor workout with a yoga pose (pictured) that strengthens and stretches the legs, back, shoulders and arms.

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