Sam's Recipe for Success

Sam is broadcasting from Abel's kitchens! Start your workout with a light warm up - dancing or on-the-spot jogging. The zombie horde in the countryside has been scattered by a landslide, leaving a window to send Runners out with care packages. Sam gets you stuck into some Dead Bug Walking (or happy flailing). Lie on your back and walk your arms and legs in the air as fast as you can! Those care packages are nearly ready to go and the tunes are sounding good.

The care packages are with the Runners - they should be leaving any minute. Getting them prepared gave Sam his idea for this next exercise: Weighted Running. Grab a couple of cans, putting them into bags if you need extra grip. Then run on the spot, swinging them in your arms. As you wrap up, there's an urgent incoming message from Janine.

Terrible news from Janine. A group of New Canton vigilante Runners went against orders and attacked the horde. The plan backfired and it was carnage. The horde has recovered, so our Runners won't be going anywhere. Channel your frustration into some strong Bicep Curls - put your cans in bags if you haven't already, adding more if you need extra weight. Tuck your elbows into your sides, then with your palms upwards, bend your arms towards your shoulders.

Confirmation is in: we're not going anywhere. The vigilantes breaking rules has made things worse for everyone! In case anyone wants to reinforce their barricades, we're practising Squats - great for shifting furniture. Stand with your feet hip-distance apart and squat like you're sitting into a chair. Make sure your knees don't extend further than your feet and your bum is sticking out. Don't be afraid to rest after this one minute set.

The news has dampened Sam's spirits. Thankfully Janine has checked with the settlements and they have enough supplies to last them a little while. Sam has made some banana bread for Janine using Runner 43's lessons, but doesn't trust his cooking skills. To cheer him up, we're doing High-knees. Get a fast march going, lifting your knees to your waist each step. That's cheered Sam right up and he's ready to find out if his banana bread is burned...

The banana bread came out perfectly! That and having you there with him in spirit has turned Sam's mood around. Getting through this lockdown is tough, but we can help each other through dark times, even from a distance. Sam is going to put the banana bread recipe on Rofflenet in case you want to try it out. Remember to keep celebrating those little victories.