Workout: 500 Reps (Bodyweight Exercises)

Warmup:

• 10 Jump Squats
• 10 Pull-Ups
• 10 Clap Push-Ups

Workout: 

Complete all of 1 exercise before moving onto the next:

• 100 Push-Ups
• 100 Sit-Ups
• 100 Back Extensions
• 100 Air Squats
• 100 Jump Pull-Ups

Finisher:

50 Burpees (no push-ups required)

Other Fitness Explorer workouts available here:

Workout: Monday Mayhem

Predator Warmup: (performed from a standing start, only for experienced participants)

• 10 Burpees (with 2 press-ups per rep)

Workout:  

• 10 x 24kg Kettlebell single arm squat, clean and press.  Then swap sides.  
• 1 clap push-up, 2 push-ups : repeat 10 times.
• 20 Push-Ups (1 arm supported on kettlebell, 1 arm on floor) - swap sides halfway.
• 10 Push-Ups (1 arm supported on Kettlebell, 1 arm on floor, 1 leg raised) - swap sides halfway
• 40 step walking lunge, holding 24kg Kettlebell with one arm, swap arms halfway.
• 3 sets of 7 Bench Presses (40-50% of 1 rep max)

Finisher:
 

• Treadmill Drivers (3 x 20 second rounds)
• 100 Air Squats

* Substitute Dumbbell for Kettlebell if required.

60 Second Interview: Frank Forencich (Exuberant Animal)

Who are you?

I'm Frank Forencich and I'm the creator and lead trainer for Exuberant Animal, a performance training company in Seattle, WA, USA.

I write books and lead seminars on training, performance and health. 

What is fitness to you?

Fitness to me lies in developing an intimate relationship with the natural world, especially in vigorous movement. It's a complete and integrated experience that includes, not just muscle and cardio, but sensation, attention and spirit. 

What are your goals?

I'm currently offering Total Animal Training to a variety of clients including corporate, schools and private gyms. As we grow, I'll be looking to hire and train more trainers in the Exuberant Animal method.

What is one of your main concerns in relation to health?

My main concern is that people now spend far too much time indoors, insulated and isolated from the natural world. We are in serious danger of forgetting our connection and relationship to the earth. The health consequences of this de-natured lifestyle are immense.

What is your favourite exercise/activity?

I love barefoot running, partner-resistance training and big spiral moves with the Animal Stick, all of it outside.

Blog:

http://www.exuberantanimal.com

Fitness for Life

I held a group workout session last Thursday night and one of the ladies was much older than the usual attendees.  For the purposes of this post I'll call her Dee.

She had previously come to watch a class to see if it was something she could do.  I explained the premise of the class and that its scaled to the individual.  However I warned that it wouldn't be easy.  

She looked around 70 years old, was in great physical condition and had no contraindications to exercise.

After a brief assessment she took part in the class.  Performing the warm-up and then participating in lots of bodyweight and medicine ball exercises, squats, balance work, push ups against the wall, jumping and running.  She rested as needed, but was keen to do as much as possible.  

At the end of the class, her feedback mentioned she had enjoyed herself and that she found this workout a great way to keep strong and active (as she wanted to do something to replace Ballet).  I then asked her a personal question:

Darryl - "Do you mind if I ask how old you are?"

Dee replied, "I'm 87 years old."

What an inspiration!  A fine example of the benefits of keeping active regardless of age.

Update on Thursday, August 19, 2010 at 23:21 by Darryl Edwards

"Dee" attended tonight's class again.  A fantastic attitude which I hope to never lose regardless of age...