Workout: Movement Monday V

 Bench Passthroughs

Warmup:
 

Slo-mo, Normal, 2x: Shadow Boxing;

Various Animal Movements (bear crawl, cat walk, duck walk, bunny hops, rabbit walk, etc);

Workout:
 

Combo 1 : Tree Pull-Up, 15m Sprint, 3ft jump off into bear crawl (10 rounds)

Combo 2 : Bench Precision Jump, Cat Walk, Crab Walk (10 rounds)

Combo 3 : Piggy Bank Lunges - rounds of (10, 8, 6, 4, 2) reps

Combo 4 : Balance Walking (bench and fence), Bench Passthroughs (5 rounds)

Finisher:

350m Piggy Back Carry - aim to complete without stopping.

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Note:

Please scale all Fitness Explorer workouts to your current ability.  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

Health: What a Waist!

Do you know a bulging waistline has a host of wealth problems?  
Men with a waistline of greater than 40 inches (100cm) and women with a waistline greater than 35 inches (89cm) have a significantly increased risk of cancer, type II diabetes and heart disease.  Currently 32% of men in the UK have a waistline exceeding 40 inches.  

The correct method to measure the circumference around the waist is the midpoint between the top of the hips and the bottom of the rib cage (usually just above the belly button).

So why is this measurement relevant?  

Fat that resides in the torso surrounding internal organs is known as visceral fat.  Visceral fat is toxic, inflammatory and metabolically active.  Excessive visceral fat is one risk factor associated with heart disease, cancer and diabetes.

Current research suggests that waist size is a more accurate predictor of future disease risk than body weight.  This view is endorsed by the British Heart Foundation, World Health Organisation, Cancer Research UK and Diabetes UK.

Quote from Cancer Research UK: "Being overweight or obese increases the risk of at least seven types of cancer.  The 2nd highest risk factor after smoking."

Health: Brief Periods of Intense Exercise Better For The Heart?

A study taken over a 20 year period states that for those currently active, brief periods of hard intense exercise are better for longevity and heart health than steady state low-intensity exercise.

Doing both is the most beneficial.

Here are the benefits of exercise listed:

• Maximal oxygen uptake improves (improves aerobic capacity);
• Insulin sensitivity increases (reduces risk of Type II diabetes);
• Lipid profile improves (better cholesterol and trigylceride results);
• Blood pressure lowers (can reduce one's risk of life-threatening complications);
• Platelet aggregation increases; (improves ability for the blood to clot);
• Fibrinolytic activity increases (this can reduce artery plaque and decrease the risk of coronary heart disease);
• Cardiac function improves (leads to a healthier heart);
• Immune function improves (improves ability to contract or fight an infection);
• Inflammation markers reduces (decreases risk of chronic lifestyle diseases);
• Obesity reduces; (a significant positive impact on health);
• Psychological function improves (reduces stress and well-being);

Also note the study found brief periods of high-intensity exercise have more of a pronounced impact on the above than low-intensity exercise.

The news article from The Daily Telegraph can be viewed below: -->

http://www.telegraph.co.uk/health/healthnews/8730084/Dont-just-plod-if-you-want-a-longer-life-say-heart-experts.html

A link to the full study can be found in the references.

Workout: 100 x 100 Deadlifts

Workout: 

100 x 100kg Deadlift

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Rules:

Perform each deadlift as one single rep, repeated 100 times.  This is not for speed, but based on quality - so take your time. 

That is:

step to the bar, perform deadlift;

set down weight slowly back to the ground;

release grip, step away from bar and stand up straight;

repeat. 

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and adequate nutrition to fuel the activity and aid recovery.  Work hard but always aim for correct form.

Please visit the FAQ for details on individual exercises or consult the advice of a registered exercise professional.

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

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

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Darryl Edwards