SAVE OUR HOSPICE: how to prepare for the Born Survivor challenge

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In less than ten weeks hundreds will be enduring the mighty Born Survivor challenge at the Lake District.

The race is on to get ready, get fit and get pumped up for the military style obstacle course designed to test strength, vigour and teamwork.

Daniel Donohue, general manager at Fitness Formation gym, performs squat.

Daniel Donohue, general manager at Fitness Formation gym, performs squat.

If you don’t know already the Lancaster Guardian and its sister paper the Visitor has teamed up with Lancaster gym, Fitness Formation, and Born Survivor to raise £100,000 toward the Save Our Hospice campaign for Lancaster St John’s Hospice.

Fitness Formation Born Heroes are bidding to break the Guinness World Record for the biggest team ever to take part - by bringing together 1,000 people for Born Survivor at Lowther Castle on April 4.

In order to get ready for the 10k military style obstacle course we have prepared some basic exercises you can do from home.

To begin you will need to start with a five minute warm up which will help mobilise the joints and raise the pulse ready for more intense activity.

Daniel Donohue, general manager at Fitness Formation gym, performs a mountain climber.

Daniel Donohue, general manager at Fitness Formation gym, performs a mountain climber.

Any form of light cardio exercise can be used such as star jumps, skipping or jogging on the spot.

Daniel Donohue, general manager at Fitness Formation, is pictured performing some simple exercises which will help strengthen the muscles.

Picture one, the basic squat: stand with your feet hip distance apart and draw your navel towards your spine, sit back as you lower to the floor, as if to sit down. Lower as far as you can go whilst maintaining good posture, your spine should maintain neutral alignment and your knees should track in line with your toes and not over them.

Centre your weight through your heels as you lower, and return to the top.

Daniel Donohue, general manager at Fitness Formation gym, performs a lunge.

Daniel Donohue, general manager at Fitness Formation gym, performs a lunge.

Picture two, mountain climbers: get into a press up position and drive your knees alternately up towards your chest. Keep the upper body as still as possible throughout the exercise.

Picture three, the lunge: step forward and plant your foot, drop the back knee until your legs are at a 90 degree angle.

Push back to the start position through the heel and repeat on the other leg.

To sign up to Born Survivor to raise money for St John’s Hospice go to www.born-survivor.com/events/lake-district-4th-april-2015.

Make sure you sign up through the Fitness Formation Born Heroes team.

You can start your fundraising page at everydayhero.com/uk.

To check team progress visit www.everydayhero.co.uk/event/BornHeroes.