Workout: Movement Monday

Workout: 

• 200m Bear Crawl
• rest - 1 minute
• 200m Crab Walk
• rest - 1 minute
• 100 step Crocodile Walk
• rest - 1 minute
• 100 Burpee Press-Up 
• rest - 1 minute
• 100 Jump Pull-Ups
• rest - 1 minute

Note:

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

Testimonial: Water Cooler Moment (Practical Strength)

 

Water Cooler Problem

The majority of my colleagues at work are female.  Very fragile, delicate and sweet young ladies.  I too am female.  

When the office water cooler machine no longer has water in it this is a big problem.  Why?  Well the water bottle is about 20 litres and is far too heavy for mere delicate ladies to lift and replace.  We always wait until the facilities men come by and replace the water bottle which can take some time.

I am not patronising anyone in the office, to be honest I used to think that this bottle was too heavy for me too.  But Darryl has always instilled this belief and put in place a training plan for me that has got me stronger and to use this strength in a practical fashion.  So a few days ago when we had the "water cooler problem" again I thought "I am strong and can easily pick up this bottle".  I told my colleagues not to worry I will do this.  My colleagues were very skeptical - with comments such as "you will hurt your back", "this is too heavy for a woman", "let's call one of the guys to help us", etc, etc.

I replied "no way!", I picked up the bottle with one arm and placed it onto the water cooler machine with ease.  I was surprised how effortless this was.  My colleagues were surprised too.  One started to mention that this is very bad for a woman's body, "you need to be more careful!"  One of my colleagues said, "Ok, you did it so easily, I am sure I can do the same! It doesn't look that heavy". Well she tried.  She couldn't even move the bottle off the ground after several attempts - even when using both hands.

Women often avoid strength training as they are concerned about bulking up and getting too big.  Well if you have the right type of training you can get much stronger without adding bulk.  I am very happy I am stronger and fitter, and my partner tells me I am looking better than ever!  Strong is the new sexy. :-)

Netasha V.

Workout: 1000 Double-Unders For Time

Workout:

1000 Double-Unders For Time (or substitute with 3000 Single-Unders)

Note:

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

Quote of the Day: Health

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health" -- Hippocrates