Zombies, Stay Inside!

Sam sounds worried and explains that there is a huge horde of zombies surrounding Abel. They'd been trapped in a warehouse, but were released by people looking for supplies. Because of the horde, everyone is trapped where they are, possibly for a long time. Sam tries to reassure you that it will end though, eventually. And dancing helps morale right? Sam plays a song and you should dance along!

Sam has found Ministry guidelines about exercises that can be done at home. He's going to do them himself, and read you the exercises so you can do them too! After each exercise, he'll play a song. Use that time to recover, or to keep going if you aren't tired. First exercise, step ups, 30 seconds each leg. Ready?

Those muscles will come in handy for escaping the zoms! Sam says that it's weird watching the cameras. He's used to seeing mostly empty streets, but now there's just swirling crowds of zombies. Anyway, it's time for another dance break!

Sam tells you that Janine popped in to suggest running on the spot rather than dancing, but what fun is that? The next exercise is 'dead bug walking'. Lie on your back and then 'walk' your arms and legs in the air as quickly as possible for one minute.

Sam says the exercise is making him feel good, and apparently exercise can also improve mental health. It makes him feel more connected to his runners, knowing that they are doing this too. If you have access to ROFFLENET you should try to get in touch with people, stay connected. And now, time for another dance break! Feel free to walk or jog, or even tidy up.

The next exercise is bodyweight squats. If you need support, you can do them against a wall. One minute, go! And now it's time for another dance break while Sam recovers.

That song reminds Sam of college; the man next door played it a lot. Sam says that he and the man's boyfriend started rumours about the song causing bleeding, and he believed it! Thankfully both of them are safe in a commune in Sunderland these days. Anyway, time for cool down. Do some gentle stretches, or dance less energetically.

The exercises have really helped! Some runners may be able to go outside without encountering any zoms, but Sam will be doing more of these exercises. Some runners even have microphones so maybe you'll hear from them! Stay safe out there.