If you’re a fan of the hit reality show Survivor, you’re probably familiar with the grueling challenges the contestants endure during their time on the island.

From swimming in open water to trekking through dense forests, the competitors are put to the test both mentally and physically. But what if you could incorporate some of those challenges into your own workout routine? In this article, we’ll explore Survivor-style workouts that will help you sweat it like a contestant.

Swimming: Challenge 1

One of the most iconic Survivor challenges is the Water Immunity Challenge, where contestants swim out to a platform and dive down to retrieve puzzle pieces.

To incorporate swimming into your workout, you don’t necessarily need to have access to a body of water. Instead, try a cardio workout that mimics the intensity and endurance required for swimming. One effective workout is to hop on the rowing machine and do intervals of 500-meter sprints followed by 30 seconds of rest.

This workout will engage your entire body and help improve your cardiovascular endurance.

Challenge 2: Balance and Coordination

Survivor challenges often require contestants to navigate narrow balance beams or traverse through obstacle courses that require coordination. To improve your own balance and coordination, try incorporating yoga into your workout routine.

Yoga poses like Tree Pose or Warrior III can help build stability and develop a strong sense of balance. Additionally, agility drills like ladder drills or box jumps can improve your coordination and reaction time.

Endurance: Challenge 3

Survivor contestants are forced to endure long periods of time without food or proper shelter, which tests their physical and mental endurance. To improve your own endurance, try incorporating running into your workout routine.

Start with shorter distances and gradually build up your pace and distance over time. You can also try hiking or backpacking to challenge yourself and improve your endurance.

Challenge 4: Strength Training

Survivor challenges often require contestants to carry heavy objects or use upper body strength to complete obstacles. To build your own strength, try incorporating weightlifting into your workout routine.

Focus on compound exercises like squats, deadlifts, and bench presses, which engage multiple muscle groups at once. You can also try using resistance bands or bodyweight exercises like push-ups and pull-ups to build strength without a gym membership.

Challenge 5: Mental Toughness

Perhaps the most important aspect of any Survivor-style workout is mental toughness. Surviving on an island for weeks on end requires a strong will and an ability to endure pain and discomfort.

To build your own mental toughness, try incorporating mindfulness practices into your daily routine. Meditation, journaling, and breathing exercises can all help improve your mental fortitude and resilience.

Teamwork: Challenge 6

Survivor challenges often require contestants to work together to complete tasks and win reward challenges. To improve your own teamwork skills, try joining a group fitness class or joining a sports team.

Collaborating with others to achieve a goal can help improve communication skills and build trust and camaraderie.

Challenge 7: Obstacle Courses

Finally, to truly sweat it like a Survivor contestant, try creating your own obstacle course. Use objects like logs, sandbags, and tires to create a challenging course that tests your strength, endurance, and mental toughness.

You can even invite friends to compete against you, adding a competitive element to your workout routine.

By incorporating Survivor-style workouts into your routine, you can challenge your body and mind in new ways and improve your overall fitness and well-being.