Workout: Take It Easy

Workout:  

• Press-Up Ladder (10-1)
• Hold Plank for 60 sec (with a Press-up at 5 past, 10 past and so on - i.e. 12 press-ups in total)
• 30 sec Burpee (with 2 press-ups), 30 sec rest
• 45 sec Burpee (with 1 press-ups), 15 sec rest
• 15 sec Burpee, 45 sec rest
• 60 sec 1 arm 20kg Kettlebell Press (repeat with other arm), 60 sec rest
• 60 sec 2 arm Kettlebell Swing, 30 sec rest
• 60 sec Squat Hold (hold bottom of squat position), 30 sec rest.
• 30 metre Crab Walk
• 30 metre Bear Crawl
• 30 metre Sprint, active recovery and repeat 6 times

Notes:

Please scale all Fitness Explorer workouts and playouts to your current ability. This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch Fitness Explorer video's here on YouTube

Paleo Diet Discussion London (Mon Jul 30)

Paleo Discussion hosted by Klaus Bravenboer of The Caveman Club

"This Monday we have Darryl from The Fitness Explorer speaking on the Paleo diet. What is, the benefits and how to make it practical in a busy modern lifestyle."

RSVP here:

http://www.meetup.com/CavemanClub/events/74967972/

London 2012: Weightlifting Women's 48kg Category

Strong!

It's a pleasure to be able to attend the Olympic games especially when I live in the host city.  The atmosphere is amazing.

Here is a picture from the woman's 48kg (106lb) weightlifting category I attended yesterday. Most of the women are less than 1.5m (4'10") and about half my weight.  However they can lift almost twice their weight overhead with the snatch lift and almost 2.5 times in the clean and jerk.  Now that is inspirational, what a power and strength to size ratio!

The Snatch lift.  Incredible technique - some of them make those lifts look so easy.  China attempting PB of 91kg to go for gold.  That's almost snatching my bodyweight overhead!  A ‎115kg clean and jerk clinches victory for China.

Thought of the Day: Just Because You Follow Paleo

Just because you follow a paleo type diet doesn't mean you can eat as much as you can, when you can.

It doesn't mean you can be less active, just because you have lost a few pounds.

It doesn't mean you should starve yourself.

It doesn't mean you should think bacon is great just because most paleo bloggers seem to worship it (and/or prefer coffee to water)

Being hungry on occasion is normal, constantly being full and content based on continuous food consumption and snacks are not.

Enjoying occasional vigorous activity and lots of moderate and low level activity is normal. Being sedentary is not healthy (neither is exercising all the time: on average elite athletes die earlier than the rest of us)...

Being 'Paleo' isn't just about eating and avoiding certain foods but about making better food choices for health, performance and body composition - based on our biological make-up (and in my case most of what my mother said was good for me)...