Zombies, Run! Wiki

Season 11 has begun! Travel further than ever before in search of a mysterious item left behind by old foes.

READ MORE

Zombies, Run! Wiki
Advertisement

Some missions ask you to do exercises other than running. Here is a list of those exercises, along with pictures and instructions for how to do them.

Abdominal Crunch[]

AbdominalCrunch
  1. Lie on your back on the floor, with your knees bent and feet flat on the floor.
  2. Bring your hands at your ears, across your chest, or on your thighs.
  3. Slowly contract your abdominal muscles to bring your shoulders just off the ground.
  4. Hold this position for a few seconds, and then lower yourself back down.

Air Punch[]

AirPunch
  1. Adopt a boxing stance with your dominant arm and leg behind, guarding your face.
  2. Punch with your lead hand, rotating your arm slightly so your knuckles face up and your shoulder moves forward.
  3. Return to boxing stance.
  4. Repeat, alternating lead and rear arms.

Backward Lunge[]

BackwardLunge
  1. Stand up straight with your feet hip-width apart.
  2. Take a big step backwards with your left foot.
  3. Lower yourself so your right calf is vertical and your right thigh is parallel to the floor.
  4. As you do, let your left heel raise off the ground, and ensure your right knee doesn't go past your toes.
  5. Slowly raise yourself back to a standing position
  6. Repeat leading with your right foot.

Bicep Curl[]

BicepCurl
  1. Hold a weight or a tin can.
  2. Stand with your arms by your sides, palms facing forward and elbows close to your body.
  3. Curl your forearms towards your body while keeping your upper arms still.
  4. Lower your arms slowly back to the starting position.

Bicycle Crunch[]

BicycleCrunch
  1. Lie on your back with your legs extended, hands by your ears with your elbows out.
  2. Cycle your legs in the air as if you are pedalling a bicycle, keeping them extended.
  3. Rotate your torso so your left elbow touches your right knee as you raise it and vice versa.

Breaststroke[]

Breaststroke
  1. Lie on your front on the floor with your legs outstretched.
  2. Stretch your arms out in front of you, palms down, until your hands are parallel.
  3. Moves your arms back to your chest in a wide arc.
  4. Repeat while kicking your legs.

Chair Dip[]

ChairDip
  1. Find a sturdy armless chair.
  2. Sit on the edge of the chair with your feet on the floor, hip-width apart.
  3. Grip the front edge of the chair with your hands.
  4. Slide your backside off the chair, keeping your arms extended.
  5. Slowly lower your body by bending your arms.
  6. Extend your arms to push yourself back up.

Chest Squeeze[]

ChestSqueeze
  1. Sit upright, with your head, heart, and pelvis in a straight line.
  2. Hold a weight or a tin in each hand close to your chest and squeeze it tightly.
  3. Slowly move your hands out in front of you until your elbows are nearly straight.
  4. Bring your hands slowly back to your chest.

Commando Crawl[]

CommandoCrawl
  1. Lie on your front with your knees out to each side.
  2. Use your forearms and knees to crawl forward.

Dead Bug Walking[]

DeadBugWalking
  1. Lie on the floor on your back.
  2. Press your lower back into the ground.
  3. Raise your arms so they are perpendicular to the ground.
  4. Lift your legs so your knees are directly above your hips.
  5. Slowly lower your left leg and your right so they are just above the ground, then raise them again.
  6. Repeat on the opposite side.

Forearm Plank[]

ForearmPlank
  1. Lie on the floor on your stomach, with your forearms on the floor, and your elbows directly by your sides.
  2. Tuck your toes under you.
  3. Push up so your weight is resting on your forearms and your toes and your body is horizontal.
  4. Hold that position for as long as you can.

Forty-Nines[]

FortyNines
  1. Hold your arms out in front of you.
  2. Stretch your hands open wide.
  3. Clench your hands into fists.
  4. Do this seven times, then repeat with your hands in these positions:
  5. Above your head
  6. Straight out at either side
  7. At your sides with bent elbows
  8. Bent elbows with hands near chest
  9. Straight out at side, palms up
  10. Arms down at sides, palms facing backwards

Forward Lunge[]

ForwardLunge
  1. Stand up straight with your feet hip-width apart.
  2. Take a big step forward with your right foot.
  3. Lower yourself so your right calf is vertical and your right thigh is parallel to the floor
  4. As you do, let your left heel raise off the ground, and ensure your right knee doesn't go past your toes.
  5. Slowly raise yourself back to a standing position
  6. Repeat leading with your left foot.

High Knees[]

HighKnees
  1. Stand with your feet hip-width apart.
  2. Lift your left knee towards your chest and then lower it.
  3. Switch to your right leg.
  4. Continue alternating legs at a brisk walking or running pace.

Hook[]

Hook
  1. Stand with your feet hip-width apart and your knees slightly bent.
  2. Raise your arms in front of you and bring them up to your chin.
  3. Swing your lead fist in a horizontal arc, moving your shoulder forward.
  4. At the same time, shift your weight onto your lead foot and pivot your hips for power.

Inchworm[]

Inchworm
  1. Stand up straight with your feet hip-width apart.
  2. Bend forward and put your hands flat on the group as close as you can get to your feet.
  3. Walk your hands forward, allowing your heels to raise off the ground, until your hands are directly above your shoulders, and your weight is on your hands and toes in a high plank position.
  4. Walk you hands back towards your feet and slowly stand up.

Incline Press Up[]

InclinePressUp
  1. Rest your hands shoulder-width apart on a step or the edge of a chair, fingers pointing forward.
  2. Step back so you are supported on your straight arms and on your toes, with your spine straight.
  3. Bend your arms to slowly lower your chest towards the step.
  4. Straighten your arms to bring yourself back up.

Jumping Jack[]

JumpingJack
  1. Stand with your feet together and your arms by your sides.
  2. Jump, spreading your legs in the air so you land with feet shoulder-width apart.
  3. As you jump, bring your arms up to clap above your head.
  4. Jump again to return to the starting position.

Kick[]

Kick
  1. Stand with one foot in front of the other, shoulder-width apart.
  2. Lift your back leg and bend it, keeping your knee as high as you can.
  3. Kick your heel out in front of you, making sure not to lock your knee.
  4. Return to the starting position and switch to your other leg.

Knee Fold[]

KneeFold
  1. Lie on your back on the floor.
  2. Bend your knees so your feet are flat on the floor, your arms loose on the ground next to you.
  3. Keep your knee bent and raise your right leg until your thigh is straight up and your calf if parallel with the ground.
  4. Repeat with the left leg.

Mountain Climber[]

MountainClimber
  1. Lie on your front and push yourself into a high plank position, supported by your hands and toes.
  2. Move your right knee up to your chest.
  3. Return it to the starting position and repeat with your left knee.

Plyometric Double Knee Jump[]

PlyometricDoubleKneeJump
  1. Stand with your feet hip-width apart, hands loose at your sides.
  2. Squat down, keeping your back straight.
  3. Jump up, bringing your knees up towards your chest and touching your hands to your knees.
  4. Land on the balls of your feet, with your knees bent.

Power Squat[]

PowerSquat
  1. Stand with your feet hip-width apart, hands loose at your sides.
  2. Squat down, keeping your back straight.
  3. Jump up, bringing your arms above your head.
  4. Land with your knees bent.

Push Up[]

PushUp
  1. Get onto all fours, with your hands just over shoulder-width apart.
  2. Straighten out your legs and body, so you are supported on your hands and toes (the wider your feet, the more stable you'll be).
  3. Slowly bend your arms to lower yourself towards the ground.
  4. As you do, your arms should bend out at roughly a 45 degree angle to your shoulders.
  5. Raise yourself back to your starting position.

Seated Jumping Jack[]

SeatedJumpingJack
  1. Sit on a sturdy chair with your back straight, knees bent and pressed together, feet resting lightly on the floor.
  2. Rest your arms loosely at your sides.
  3. Quickly throw your legs wide to the side and raise your arms over your head.
  4. Return to the starting position.

Seated Leg Raise[]

SeatedLegRaise
  1. Sit on a sturdy chair with your back straight and knees bent, feet resting firmly on the floor.
  2. Rest your hands on the seat front.
  3. Raise your right leg so it is sticking out in front of you with your knee straight, and hip flexed.
  4. Hold it there for a few seconds.
  5. Slowly lower that leg back to the floor.
  6. Repeat with the left leg.

Side-to-Side Hop[]

SideToSideHop
  1. Balance on one foot with your knees and arms bent.
  2. Hop to the side and land on the ball of the opposite foot.
  3. Repeat to land on the first leg.

Side-to-Side Shuffle[]

SideToSideShuffle
  1. Stand with your legs shoulder-width apart, knees bent, and fists raised near your chin.
  2. Quickly step to the right with your right foot.
  3. Move your left foot to where your right foot was.
  4. Repeat twice more to the right.
  5. Switch foot and step to the left to return to your original position.

Sit Up[]

SitUp
  1. Lie on your back on the floor, with your knees bent and feet flat on the floor.
  2. Bring your hands behind your head or at your ears.
  3. Use your stomach muscles to raise your torso off the floor until you can touch your elbows to your knees.
  4. Slowly lower yourself back down to the floor.

Squat[]

Squat
  1. Stand with your feet hip-width apart.
  2. Hold your arms out in front of you.
  3. Slowly lower yourself as though sitting down on a chair until your thighs are parallel with the ground.
  4. Slowly stand back up.

Staggered Press-Up[]

StaggeredPressUp
  1. Get onto all fours, with your hands just over shoulder-width apart.
  2. Straighten out your legs and body, so you are supported on your hands and toes (the wider your feet, the more stable you'll be).
  3. Move your right hand slightly ahead of the left hand.
  4. Slowly bend your arms to lower yourself towards the ground.
  5. As you do, your arms should bend out at roughly a 45 degree angle to your shoulders.
  6. Raise yourself back to your starting position.
  7. Switch hands to place your left hand ahead of your right and repeat.

Step Up[]

StepUp
  1. Find a step or a study box.
  2. Step up using your right leg and place your foot firmly on the step.
  3. Follow with your left leg so both feet are on the step.
  4. Step back down with your left leg and follow with the right.
  5. Alternate legs when appropriate.

Superman[]

Superman
  1. Lie on your front on the floor with your arms stretched above your head.
  2. Lift your arms and legs slightly off the floor.
  3. Hold this position.

Torso Twist[]

TorsoTwist
  1. Hold a weight or a tin in each hand close to your chest.
  2. Bend forward from your hips, rotating your body to bring your right shoulder towards your left hip.
  3. Return to an upright position.
  4. Repeat with the opposite side.

Uppercut[]

Uppercut
  1. Stand with your feet hip-width apart and your knees slightly bent.
  2. Raise your arms in front of you and bring them up to your chin.
  3. Bend your knees and rotate your body in the direction of your lead arm
  4. Push off your lead leg and punch upwards with your lead arm.

Wall Sit[]

WallSit
  1. Lean your lower back against a wall and keep your feet shoulder-width apart.
  2. Bend your knees as though sitting down and slide down the wall until your thighs are parallel with the ground.
  3. Hold this position.

Weighted Running[]

WeightedRunning
  1. Hold a weight or tin in each hand making sure that you have a solid grip.
  2. Run on the spot while swinging your arms back and forwards.
Advertisement