It’s one of America’s favorite – and perhaps most feared – weeks in television history: Shark Week.
Hosted on the Discovery Channel, this notorious week full of shark documentaries and programs fuels a hype unlike any other among those who are curious about, downright scared of, or impressed by the mighty fish. You can even check out an awesome collection of shark videos when you workout on equipment featuring a P80 console — just go to the Video On Demand section.
In the midst of this shark frenzy, we bring you a special Shark Week workout* (to be done on dry land) designed to help you build the endurance and stamina to be able to survive — or hopefully evade — a shark attack. After all, even though your chances of dying from a shark attack are 1 in 3,700,000, you can never be too prepared.
1. Warm Up with the AMT
Begin your workout with a 10-minute warm-up on the Precor Adaptive Motion Trainer®. Take your body through a variety of movements – jogging, running at full stride, and climbing – at a low to moderate resistance level.
2. Tone Your Triceps
One of the best things you can do when confronted with a shark is to punch or powerfully poke it in soft, vulnerable areas like its eyes and gills.
Gain strength in your triceps and arms by increasing the resistance on the AMT to level 8-12. Forcefully push the moving handles away from you with each stride. Perform this movement for 2 minutes. To balance out your upper body strength, train your biceps by pulling on the handles for 2 minutes.
3. Work Your Shoulders, Back and Arms
The diverging lat pulldown makes it easy to target the muscles that will be helpful when it comes to swimming away fast or pulling yourself up to safety on a boat. Do 2-3 sets of 8-12 reps.
4. Practice Your Kickboxing
Punching and kicking powerfully underwater isn’t easy, but the stronger you are, the easier it will come.
Work on your kickboxing prowess and use aggression when throwing repeated punches, jabs and potent kicks. Using a punching bag will get your body prepared for the impact of making contact with a shark’s body. Work for 10 minutes.
5. HIIT It Hard
High-intensity interval training is an incredibly beneficial anaerobic exercise that really amps up your adrenaline, resulting in faster reaction times in physically demanding situations.
Get the most of your HIIT training by doing 30 seconds of fast sprinting on an AMT or treadmill followed by a 30-second recovery period of brisk walking or slow jogging. Cycle through this HIIT routine for 8 minutes.
6. Get Into Warrior Mode & Mirror a Shark
We round out our workout with a few yoga poses that will keep your mind grounded and your body strong in the case of a shark attack. Use these poses to prove to yourself that you have the mental discipline to stay calm in the face of danger.
First, strengthen your body and focus on your breathing as you go through a sequence of warrior poses, like the ones in this video:
Afterward, wind down your workout with a relaxing shark pose.
This pose is similar to the familiar downward dog, except your elbows and forearms are on the ground with your fingers interlaced. Your body mimics the appearance of a shark fin sticking up out of the water. For bonus points, hum the legendary “Jaws” theme.
*Please note, this workout can also be helpful in preparation of a Sharknado.
This workout was compiled with help from the Precor global education manager Erica Tillinghast, a NASM-certified personal trainer who holds an M.S. in Exercise Science and Health Promotion.