Workout: Stairs on Saturday

Stairs on Saturday

Guest Star: Cyrille

Warmup:

• 1 km run (carrying a 12kg kettlebell)

 Workout:   Using 8 flights of steps, 80 steps in all.

• Sprint stair ascent *
• 10 Press-Ups
• Sprint stair descent
• Sprint stair ascent 
• Deep Squat hold bottom position - 60 sec
• Rest - 60 sec
• -
• 5 Press-Ups (very slow, very controlled)
• Sprint Stair descent 
• Sprint Stair ascent
• Plank - 1 minute
• Rest - 30 sec
• -
• Stair Climber - ascent 
• Stair Climber - descent
• Rest - 30 sec
• -
• Stair ascent - Crab Walk
• Stair descent - Crab Walk
• Rest - 30 sec
• -
• Piggy-Back Ride w/ partner on back - stair ascent
• Piggy-Back Ride w/ partner on back - stair ascent

Notes:

• * When sprinting do not use handrails.

Workout: Tabata Thursday II

Workout: Tabata Thursday

 Warmup:

• Fitness Explorer Warmup

Workout: 

Tabata Intervals (A 20 minute workout - including rest periods)

• 20 sec Bear Crawl, 10 sec Rest - (repeat for 8 rounds).
• rest - 1 minute
• 20 sec Double Unders*, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Bar Muscle Ups**, 10s rest - (repeat for 8 rounds)
• rest - 1 minute
• 20 sec Burpee Push-Up (w/ 2 push-ups), 10 sec rest - (repeat for 8 rounds)
• rest - 1 minute

Notes:

• Perform flat out maximum effort for the 20 seconds of work
• * - if you don't have access to a skipping rope, perform high knee jumps
• ** - muscle ups not possible, do Air Squats

Workout: Shoulder Press 5 x 5

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 10 Jump Squats
• 10 Jump Pull-Ups
• 10 Double Unders

Workout: 

Work up to as heavy as you can manage for 5 reps. 

• 5 sets x 5 reps Shoulder (Military) Press (rest 2 minutes between sets)

Finisher:

Treadmill Drivers (5 x 10 second rounds)

Video: A Time to Work Out: A Time to Play Out

A Time to Work Out: A Time to Play Out

Here's is my latest video with some of the workouts recorded recently in the local park (and other outdoor locations).  It's a composite (and does contain a little old footage), but most of it is new.

I wanted to provide an honest portrayal - some of these workouts were captured on the first take rather than edited to appear perfect.

Exercise is Boring:

For some exercise isn't exciting.  In the most part I agree.  Exercise can be mundane and boring.  The word exercise or workout implies difficulty even before we start.  But maybe our current views on fitness require some balance.  

At times we should treat activity as a child does:

Let's try something different:

• stop counting reps;
• stop looking at stopwatches;
• stop wondering how heavy it is;
• stop analysing what muscles are working;
• stop focusing on the objective;
• stop focussing on failure;
• start focusing on the movement;
• start enjoying the moment;
• start being imaginative;
• start enjoying the activity;
• start focussing on progress;
• start seeing movement as rewarding, not punishing;
• start playing and stop working.

There are times to work, and times to play.  There are times to grimace and times to smile.  Today is playtime.