For those who love to watch slasher movies, you’re probably thinking on how you can get over those kinds of situations with your current fitness state. What’s more, those girls who were featured on those films, well, they trained for the role which you too can follow if you want to be fit and ready for any scenario whether in film or in real life. Sounds good? Well, here are some exercises that you can try out.

Sledgehammer exercise

One of the best ways to build those muscles is to swing a heavy object. And when you are talking about the heavy stuff, look for one that will allow you to beat your attacker too, just like a sledgehammer. Go and look for a fitness sledgehammer that is heavy enough for you to work up a good sweat. You will also need to look for a large tire that you can hit with a controlled movement. The goal here is to complete 2 to 3 sets of 10 to 20 swings.

March steps

Another exercise that you should include in your workout is the march steps. This exercise is going to help build your leg muscles as well as your core which you need for running. In this workout, you should lift your right arm while raising your left knee to waist high. Go back to your first position. Now raise your left arm while simultaneously lifting your right knee to waist high. This counts as one rep. Continue alternating until you complete 20 reps.

High intensity interval training

You should also do high intensity interval training or HIIT if you want to survive. This is a combination of mild workout with bursts of intense runs in between. For example, you can jog for two minutes then sprint for 30 seconds, then go jogging once more. Continuing alternating the two will leave you breathless but fit in no time. This is perfect for those fight and flight scenarios which can help you in the long run.

Squats

You will need to build up your core too if you want to be able to spur your body to do some intense runs. The core is the one that gives power to your movements which is why it is important that you focus your energy in strengthening it. Fortunately, squats can help you with the job while beefing up your leg muscles. Stand with your feet apart and with your back straight. Use your core muscles while bending your knees and pushing your hips back. Make sure that your knees don’t go beyond your toes. Now push yourself back up to complete one rep. You will need to do 10 to 15 reps for this exercise. 

These exercises are just a few for you to start on if you want to get your muscles ready. The best thing about the Final Girl workout is that you need to train your body to be quick, strong, and ready to protect you in any eventuality.