Think You Can Survive After SHTF?

Are you prepared to survive in a post-apocalyptic world? In the face of an unforeseen catastrophe, commonly referred to as SHTF (Shit Hits The Fan), it is crucial to evaluate one’s readiness and develop survival strategies. Join us as we delve into what it takes to endure and thrive when the world as we know it is turned upside down. From essential skills to advanced tactics, this blog post aims to equip you with the knowledge and mindset needed to navigate the challenges that lie ahead. So, fasten your seat belts and get ready to explore the art of survival in a post-SHTF scenario.


In today’s unpredictable world, being prepared for any disaster or emergency situation is crucial. Whether it’s a natural catastrophe, civil unrest, or a viral outbreak, having the necessary skills and resources to survive is essential. That’s where prepping comes into play. Prepping, short for preparedness, refers to the practice of acquiring the knowledge, supplies, and skills needed to sustain oneself during a crisis.

If you think you have what it takes to survive after a SHTF (Sh*t Hits The Fan) scenario, then this article is for you. We’ll explore the importance of physical fitness in emergency situations, as well as provide you with a physical fitness guide that you can download. Additionally, we’ll discuss some warm-up exercises and essential workout routines that every aspiring prepper should include in their training regimen.

Why Physical Fitness Matters in an Emergency?

When disaster strikes, physical fitness can mean the difference between life and death. In high-stress situations, your body needs to be able to endure physical exertion, overcome obstacles, and keep going when others might give up. By focusing on your physical fitness, you not only increase your chances of survival but also enhance your overall well-being.

Regular exercise is key to building strength, endurance, and flexibility – all vital components for navigating through challenging environments. In emergency scenarios, you may find yourself needing to climb, run, carry heavy loads, or engage in other physically demanding activities. Having a well-conditioned body can make these tasks more manageable and reduce the risk of injuries.

Download the Physical Fitness Guide

To help you get started on your journey to prepper fitness, we have prepared a comprehensive Physical Fitness Guide. This guide offers step-by-step instructions on various exercises and workout routines geared towards improving your overall physical fitness. You can download the guide from the provided link here.

Warm-up Exercises

Before diving into the workout routines, it’s essential to warm up your body properly. Warm-up exercises help prepare your muscles, joints, and cardiovascular system for the physical demands that follow. Here are some warm-up exercises that you should include in your prepping routine:

  1. Jog in Place: Begin by jogging in place for 3-5 minutes. This helps elevate your heart rate and increases blood flow to your muscles.

  2. Jumping Jacks: Perform a series of jumping jacks to further increase your heart rate and engage your upper and lower body muscles.

  3. Butt-Kicks: Stand in place and kick your heels up towards your glutes, alternating legs. This exercise warms up your lower body muscles, particularly your quadriceps and hamstrings.

  4. High Knees: While marching in place, lift your knees as high as possible, one at a time. This exercise targets your hip flexors and quadriceps.

  5. Open/Close the Gate: Stand with your feet shoulder-width apart and knees slightly bent. Swing your legs in a circular motion, as if opening and closing a gate. This exercise helps mobilize your hip joints.

  6. Shoulder Circles: Standing or seated, extend your arms out to the sides, and make small circular motions with your shoulders. This exercise warms up your shoulder joints and muscles.

Remember, warm-up exercises can be modified according to your individual capabilities and physical fitness level.

Workout Routines for Preppers

Now that you’re warmed up, it’s time to explore some workout routines that can significantly improve your prepper fitness. These exercises target different muscle groups and enhance overall strength and endurance. It’s important to note that these exercises should be performed with proper form and technique to prevent injuries.

1. Push-ups

  • Start in a high plank position, with your hands shoulder-width apart and your body in a straight line.
  • Lower your body until your chest touches the floor, keeping your elbows close to your sides.
  • Push back up to the starting position.
  • Repeat for the desired number of repetitions.

2. Modified Push-ups

  • Assume a high plank position with your hands elevated on a stable surface, such as a bench or step.
  • Lower your body until your chest reaches the elevated surface, maintaining a straight line from head to toe.
  • Push back up to the starting position.
  • Repeat for the desired number of repetitions.

3. Inclined Push-ups

  • Place your hands on an elevated surface (e.g., a wall or countertop).
  • Position your body at an angle, leaning towards the elevated surface.
  • Lower your body towards the surface by bending your elbows.
  • Push back up to the starting position.
  • Repeat for the desired number of repetitions.

4. Wall Push-ups

  • Stand facing a wall, approximately arms’ length away.
  • Place your hands on the wall, slightly wider than shoulder-width apart.
  • Lean towards the wall, bending your elbows and bringing your chest towards the wall.
  • Push back to the starting position.
  • Repeat for the desired number of repetitions.

5. Goblet Squat

  • Hold a dumbbell or kettlebell close to your chest, firmly clasped with both hands.
  • Stand with your feet shoulder-width apart, toes slightly turned out.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • Keep your chest lifted and your weight in your heels.
  • Rise back to the starting position.
  • Repeat for the desired number of repetitions.

6. Step-ups

  • Find a stable elevated surface, such as a bench or stair.
  • Step onto the elevated surface with one foot, driving your weight through the heel.
  • Push through the elevated foot to raise your body onto the surface.
  • Step back down with control.
  • Repeat the movement with the opposite leg.
  • Repeat for the desired number of repetitions.

7. Power Walk/How to Jog

  • Incorporate power walking or jogging into your routine to improve cardiovascular fitness.
  • Find a safe location such as a park or running track.
  • Begin with a brisk walk, gradually increasing your speed.
  • Once comfortable, progress to a light jog or run.
  • Focus on maintaining good form and breathing rhythmically.

Remember to rest between exercises and start with manageable weights or repetitions, gradually increasing the intensity as your fitness improves.


In conclusion, physical fitness plays a crucial role in a prepper’s ability to survive after a SHTF scenario. By preparing your body through regular exercise and training, you increase your chances of withstanding physical exertion and navigating through challenging environments. Download the Physical Fitness Guide provided in this article to kickstart your prepper fitness journey.

Remember, preparation is key. In addition to physical fitness, make sure to check out other resources such as risk assessment videos, guides for food supply, and bug-out bags. Follow City Prepping on social media platforms like Instagram, Facebook, Twitter, and visit their website for even more valuable information.

FAQs (Frequently Asked Questions)

  1. What is the importance of physical fitness in emergency situations?

    • Physical fitness is crucial in emergency situations as it enhances endurance, strength, and flexibility, increasing your chances of survival.
  2. Where can I download the Physical Fitness Guide mentioned in the article?

    • You can download the guide from the provided link here.
  3. Are warm-up exercises necessary before starting a workout routine?

    • Yes, warm-up exercises help prepare your body for physical exertion, reduce the risk of injuries, and improve overall performance.
  4. Can the warm-up exercises be modified according to individual capabilities?

    • Yes, warm-up exercises can be modified based on your physical fitness level and individual capabilities.
  5. Are there any other resources available on City Prepping apart from the physical fitness guide?

    • Yes, City Prepping provides a range of resources on risk assessment, food supply, bug-out bags, and more. Visit their website and social media platforms for additional information.

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