Workout: Movement Monday

Workout:

20m Bunny Hop

20m Cat Walk

10m Gorrilla Walk

10m Tiger Crawl

10m Rabbit Walk

10m Crocodile Walk

20m Sprint

Repeat 3-5 rounds

Note:

Please scale all Fitness Explorer workouts 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

Picture: Primal Playout (Girls Can Do It Too)

No reason why women can't be strong, all students at Primal Playout class last Saturday performed an individual car push at pace for up to 100m.  We don't discriminate male or female, young or old.  Here is a practical demonstration of real strength, that could be useful in the real world.

The highlights were youngsters playing in the local park shouting "girl power" and encouragements of "push, push!" as we struggled against the slight gradient up this road.

Workout: Twenty 20 Thursday

 

Workout:

Aim is to complete all exercises in 20 minutes or less, in any order.

However you must complete all 20 reps of one exercise before moving on to the next.

• 20 Press-Ups
• 20 Pull-Ups (strict, dead hang - under or overhand grip)
• 20 Deadlifts (lifting 60% of your bodyweight)
• 20 Bench Press (pressing 50% of your bodyweight)
• 20 Jump Squats
• 20 Walking Lunges
• 20 Clap Push-Ups
• 20 Inverted Rows
• 20 Jump Pull-Ups
• 20 Dumbbell Shoulder Press (16kg each arm)
• 20 Dips
• 20 Knee-to-Elbows
• 20 Bent-Over Row (lifting 50% of your bodyweight)
• 20 Sit-Ups
• 20 Step Farmer's Walk (2 x 32kg Kettle or Dumb Bell)
• 20 Clean & Press (10 reps for each arm using 20kg Kettle or Dumb Bell)
• 20 Back Extensions
• 20 Jump Lunges
• 20m Crab Walk
• 20m Bear Crawl

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Note:

Please scale all Fitness Explorer workouts to your current ability.  For example this may mean reducing or increasing weight, modifying distances, or changing the above exercises,

Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but try not to sacrifice correct form just to get something done.

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

News: McDonald's and Weight Watchers in Partnership

I read an online article recently from the Guardian newspaper about an initiative by McDonald's in New Zealand to work with Weight Watchers with menu items listed as 'diet' friendly and Weight Watchers will promote McDonald's to its dieters.  A world first: this programme has been in existance for a couple of years.

Some of the quotes are astonishing (my comments are in BOLD)

"Sian Porter, a dietician at the British Dietetic Association, said: "This sort of initiative should be applauded, but the danger is that someone will go in, choose one of the healthier options and then think: 'Ooh good. Now I'll have an ice cream', which is not the right message.""

- How about this sort of initiative being met with disdain and contempt?

"Chris Stirk, Weight Watchers' director of business in Australia and New Zealand, said the partnership between the companies reflected "part of our philosophy that you can enjoy life … while still achieving your weight loss goals"."

- Enjoy life by only focussing on weight-loss rather than health.  High (poor quality) fats, high sugar, high salt and poor nutritional content are fine as long as the calorie count is met.

"For the past year in the UK, the chain has run a programme linking children's football teams with their local McDonald's restaurant and offering them free kit and equipment."

- Although there are no plans for a similar partnership in the UK, the above programme disappoints me even more.  I wonder how many of these children are rewarded with McDonald's after playing a football game?