Here’s How To Outrun a Hippo!

Outrun a hippo? Seriously?

When you think hippo, you probably think the huge, gray mammal that seems to slowly put one gigantic foot in front of the other meandering over to its next meal. Oh no, no, no, my friend… Hippos can move, and they can move really fast when they want to! You can probably easily pass a tortoise, but perhaps outrunning a cheetah is currently out of reach. So let’s set our sights on the hippo!

So… what’s it gonna take for you to be able to outrun a hippo? Although you might equate running with working your legs, we know that the best runners develop their core and upper bodies as well as their legs. If you’re at all familiar with our gym you know we are all about a full body workout. 

In fact, that’s precisely what we want you to concentrate on: your legs, your core, and your upper body (essentially your entire body). We’ve made it easy for you by coming up with a few things you can do almost every day to make sure that you’re feeling ripped and ready for anything! 

Leg Power – Lunge and Squat

Let’s start with working out the foundation of every compound movement – legs. Without strongly developed legs, all other movements suffer!


One of the greatest movements that we can do to help prevent injury is the lunge. We love it because the lunge helps us build strength in a uniform fashion and work to identify any weaknesses we may have. While you may have completed the lunge many times, let’s take a few moments to review the makings of the PERFECT lunge. To execute a picture perfect lunge, make sure that your knee does not drift in front of your toe and make sure your knees are at about a 90-degree angle when you are in the bottom position. Simple!


In our gym, you’ll probably do thousands of squats a year: front squats, back squats, air squats, a squat here, a squat there! While at home, you’ll probably have to stick with the air squat. Remember that as you descend into your squat, you’ll want to push your hips back first, and keep three points of contact in your foot (big toe, little toe, and heel). A little too easy for you? Try pausing in the bottom for 3-5 seconds, then exploding upwards!

Tight Core – Plank and Superman

The core of our bodies can often be overlooked when training, but remember that without a strong core, your arms and legs can never reach their full potential! It’s not uncommon to hear our coaches reminding people regularly to “Squeeze your butt and tighten your abs!” Guess what? There’s a reason for that!


The plank hold will certainly work to strengthen those abdominal muscles. In the push-up position, focus on maintaining a straight line from your shoulders to your heels. Give yourself a goal time (30, 60, 90 seconds) and work to keep the position until your time is up! If you get tired of your long hold, think about those stampeding hippos!


If you work one side of your body, you’ve got to work the opposite side as well! While the plank works on your stomach muscles, the superman will work on your back muscles especially your lower back. While lying on your stomach, raise your chest and thighs off the ground and pause in this “flying” position. Be sure not to flop, which occurs when people fling their arms and legs into the air and let them fall back down. Your Superman should be a controlled movement!

Glory Muscles – Push-Up and Bent Over Row

Who doesn’t want a beach body? Of course, our arms and backs do a lot of pushing and pulling, and therefore it is in our best interest to build a rock solid foundation for these parts of our bodies!


The push-up is very similar to the plank hold. Again, you need to make sure your body is keeping a straight line – no flopping around like a fish out of water! Your butt and hips should not be any higher or any lower than your shoulders. If you need to make the push-up more difficult, try moving your hands closer together or completing hand-release push-ups, which relieves the tension in the bottom of the push-up.

Bent Over Row

Out of all of these movements, the row might be the most difficult to do at home but we can be creative and use an object you have lying around at home like a suitcase or backpack. For the bent over row simply bend over at your waist with arms extended down towards the ground. Make sure you keep you back nice and flat! When ready you’ll simply pull your object to your ribs while your elbows point towards the ceiling. Then just simply repeat this process. If you want something heavier add books or similar items to your suitcase or backpack. Gallons of milk can work great too!

If you’re on board with these movements, check out this workout and see what you can do!

“The Hippo WOD”

3 Rounds:

10 Air Squats

10 Alternating Lunges

30 Second Plank

10 Supermans

10 Push-ups

10 Bent Over Rows