If Zombies decide to attack, you need to be ready and in shape. Otherwise someone may trip you so they can get away. You do not want that to happen, nor do you want to get out of shape when you cannot work out daily, though you should keep up your energy if Zombies do attack.
Here are some work outs you can do to practice, some you can even do if they do attack:
Burpees - yes I know, you hate these. Think about it, you should be able to do at least 100 of these, do them in sets of 10, but 100 shouldn't be so bad for you to do on a regular basis. Why do you ask? Well it teaches you to be limber and agile. Plus you can do them in tight spaces.
Running, specially sprinting - try short sprints, like 4 blocks or 400 meters. Repeat 8 times. This way you know you can run quickly until you find somewhere to duck behind. Because let's face it, most of us cannot run forever.
Walking fast - you should be able to speedwalk fast for 3-6 miles. Go for an hour hike in your neighborhood or in the woods, for extra resistance fill up a backpack with supplies you would have looted or brought with you. Do this at least 3 times a week to be at your peak performance.
Climbing - You are going to need to climb in order to get up into playhouses, buildings with a rope etc. Hard to do? It is for me, start small, climb as far above the ground as you can then lower yourself back down again. Ideally you will eventually be able to do two 20 foot rope climbs with only your hands (not using your feet) consecutively. Work on it, it’s a great upper body exercise.
Pull ups - Go to a playground, they have these ( as well as ropes and poles you can climb) try to pull yourself up as many times as possible and increase each time you do these. It is important to be able to lift yourself up quickly if zombies are pulling out you.
Using an axe or sledgehammer - what better way to kill a zombie then beating them in the head with an axe or sledgehammer. Most are pretty heavy and as you are practicing, if you use an axe, then you can cut a bunch of fire wood and be ready to stay warm as well if the zombies attack.
Plyometrics -, squats, jumping on boxes, jumping side to side, tuck jumps, all not only work your heart rate but will help when you need to get away from zombies by jumping on top of things, dashing in between them, ducking under them, jumping over them. Shaun T. uses lots of these in Insanity or T25
Sword fighting - This tones you, plus gets you ready to chop off heads, though this one may be a bit more difficult to do. You may have to practice with sticks :D
Push ups - being able to push up your body weight is important in tough situations especially if you have to hold the position in a plank for a bit. Try starting by doing 5 each day and work your way up.
No matter how you train, just make sure you train. Start small and move up. Even one exercise is better than sitting on the couch doing nothing.
Here is a sample work out to help you along your way!
Stay safe and have a very fit day!