Tunnels

We hope you are not afraid of the dark! Time to get down and dirty as you crawl through 50 feet of dark and dirty tunnels. Oh yes, you will need to get down on your knees and squeeze through a maze of tunnels. And remember as you get tired simply go to the light!

Definition:
1. 50' foot maze of plastic tunnels
2. Look for the light

Muddy Tip
This obstacle is all about getting low, being quick and nimble. So my recommendation for this is to work on your core, flexibility and speed. How about some Mountain Climbers?

Mountain Climbers - With A Twist

Here is the mountain climber twist. This variation specifically works your core hard, take it slow at first.
1.    Get into the push-up position (arms straight), balls of your feet on the floor.
2.    Brace your core and keep your body still.
3.    Slowly lift your right knee up towards your left arm, then back down to the starting position.
4.    That's one movement, your feet should only touch the floor in the starting position.
5.    Repeat with your left knee up to your right arm, and alternate legs with each rep.
6.    Repeat 5 times. Progress by increasing repetitions and intensity.

Tips:
     •    Keep breathing steadily, try and get into a rhythm.
     •    Keep your upper body stable throughout. The "twist" should come from your core and hips, not your shoulders.
     •    Focus on bracing your core and keeping your body balanced with a neutral back.
     •    An extra challenge is to go really slow and hold your knee by your arm for 2 seconds before bringing it back down.

Mountain Climbers - Cardio Blast

This is the more commonly used version of this exercise. It focuses more on leg strength and cardio fitness, but also works your arms and core.

1.    Get into the push-up position (arms straight), balls of your feet on the floor.
2.    Lift your right knee straight up towards your right arm, then back down.
3.    Repeat with your left knee to left arm.
4.    Increase the speed of each rep so your legs are alternating up and down.
5.    Continue for 20 seconds.

Tips:
     •    Keep breathing steadily, try and get into a rhythm.
     •    Keep your butt as low as possible during each rep.
     •    Brace your core and keep your body balanced without slouching your back.