Workout: 300 (The Big Apple)

Warmup:

10 minutes C2 Indoor Row (aim for 2000m)

10 Push-Ups

10 Air Squats

10 Pull-Ups

Workout:*

12 rounds of:

5 x 60kg (132lbs) Deadlifts

5 x Strict Pull-Ups

5 x Clap Push-Ups

5 x Sit-Ups

5 x 16kg (each arm) Dumbbell Push-Up --> Squat Clean --> Push-Press

300 Reps in total.

*Aim to complete in less than 30 minutes

Finisher:

10, 20 and 30 sec 100% effort Sprints or (Treadmill Drivers)

Max rep Knees to Elbows

Pull-Up Cliff Hangers

To failure: (repeat 3 rounds) 

• Max rep Burpees
• Max rep Tricep Dip
• Max rep Pull-Ups 

"Immortals... we put their name to the test." - Dilios

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and aid recovery.  Work hard but never sacrifice 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 an example Fitness Explorer warmup

--

Darryl Edwards

Fit at 50 - Merlene Ottey

Merlene Ottey

Yesterday, Merlene Ottey made history being the oldest athlete to compete in the European Athletic Championships at 50 years old.  She now runs for Slovenia, rather than her native Jamaica - participating with athletes in their prime, less than half her age!

Her chosen role was running the final leg (anchor) of the 4x100m sprint relay.  An even more remarkable achievement given it is 30 years since she competed at the 1980 Moscow Olympics winning a bronze medal. 

She has clocked a 100m time of 11.50 seconds this year (a second slower than her personal best), looks fantastic at 50 and also wants to compete at the 2012 Olympics in London.  Although she is unlikely to be vying for medals in 2012 - I for one will be cheering her on.

"There are no limitations to age.  I'll always run.  It's the challenge that keeps me going" - Ottey

What an inspiration!

Is this really what they feed to pigs??????

Workout: Just Move

Just for fun, do combos of:

Bear Crawls

Crab Walks

Crocodile Walks

Farmer's Run (1 x 32kg, 1 x 24 kg kettlebell)

Precision Jumps

Plyometric Push-Ups

Knees-to-Elbows

Hindu Squats

Hindu Push-Ups

play for 30-40 minutes.