Workout: Low to High

Workout:

Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m

Medium Intensity: Repeat below for 10 mins 

Farmer's Walk (2 x 32kg KBs)

Push Up Variations (Narrow, Wide, Knuckle, Finger Tip, Hindu, etc)

Crocodile Walk (20m)

Bear Crawl (50m)

Crab Walks (50m)

32kg KB Chest Carry

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 x 16 KB Snatches

20 x 32kg Weighted KB Step Ups

20 Dead hang knee raises

20 Squats

20 Burpees

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

Workout: Balance, Box, Carry, Lift, Walk, Sprint

Workout: Balance, Box, Carry, Lift, Walk, Sprint

Warmup:

• 3 minutes Shadow Boxing
• Air Squat (3 x 10 reps - slow & controlled, good form).

Workout: (combinations of) --> 

• 3 x 30 metres Farmer's Walk carrying a breeze block/sandbag.
• 3 x 5 reps Concrete block Deadlift, Squat Clean and Press
• Tree Pull-Ups, muscle-ups and Dead Hangs.
• Balance practice on beams or Park Bench
• 4 x 25m Bear crawls 
• 4 x 25m Crab walk 
• 4 x 50m Sprints (sub. with Treadmill Drivers) aka Deadmill Sprint.

Workout: Tabata Tuesday

Tabata Tuesday:

Warmup:

Fitness Explorer Warmup

Workout: 

Tabata Intervals (20 minutes 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 (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.
• Don't be alarmed if you can't last the full 20 seconds for any particular round.  To be expected. :-)

Workout: Outdoor - Work, Rest and Play

Warmup:

• Short Sprints, jog (active recovery)
• Air Squat and Jump Squats drills 

Workout: (combinations of) -->

• 60 metres Farmer's walk carrying a breeze block* (two arms)
• 3 sets of 10 x Concrete block deadlift, squat clean and press.
• Assorted Tree Pull-Ups, Knee to Elbows, Rope Climbing
• Box Jumps - Bin Jumps
• Balance walking on beams
• Precision Jumps
• 30 metre Bear crawl
• 30 metre Crab walk