It’s Wednesday, and we know what that means. It’s time for Wildlife Wednesday Workout, and today is a special program honoring World Elephant Day. August 12 is World Elephant Day, so let’s celebrate the largest living land animal with a fantastic strength and endurance workout.
On Tuesday we did a circuit EMOM (every minute on the minute), rotating through 4 exercises. Today we’re going to do yet ANOTHER version of an EMOM, with only 2 exercises. One is an all-out test to see how many reps you can complete in a minute. The other is to help bring your heart rate down a little and recover for the all-out again. Back and forth- all-out and recover.
This won’t seem so bad for the first 3 full rounds. But like “Just One More”, this workout tends to sneak up on you. Yes, you are competing with yourself , and I do encourage you to push yourself when your brain tries to tell you to quit. But also, pace yourself. If going all out for one full minute is too much for you after 2 or 3 rounds, go for 40 seconds and rest, or 30 seconds. Then try to go for a full minute for the last round, or last 2 rounds. You can also skip the recover exercise to grab some water, breathe, and prepare for the next all-out. Make it your own workout. Do what you can, and have fun.
EMOM- Beginners: 12 minutes; Intermediate: 16 minutes; Advanced: 20 minutes
- Odd minutes (1, 3, 5, 7, 9, 11…): As many Mountain Climbers or Rhino Charge as possible in the minute
- Even minutes (2, 4, 6, 8, 10, 12….): 10 Giraffe Reach-downs or 10 Stork Walks (total, so 5 each side)
If you want to keep score to repeat the workout down the road, your score is your lowest rep count for an all-out plus your highest rep count for an all-out. Next time you repeat the workout, try to beat your score.
See, you don’t have to do burpees to totally exhaust yourself… you can do it with simple movements in as little as 12 minutes.
Happy St. Patrick’s Day, the day they say the world is Irish. It’s my feast day, since my birth name is Patricia. Although, my celebration is a little off-kilter what most people think when they celebrate today.
I think I may have fried my brain, because I was trying to come up with a clever title, and everything witty is escaping me. For the past month, I have been giving Daily Burn, an online workout program, an honest try. Read More “Daily Burn”
The animal training book Don’t Shoot the Dog is a must read for anyone wanting to change behavior. It doesn’t matter if the behavior you are wanting to change is your own, your pets, your kids’, or your spouse’s behavior. Read More “30 Days of ZooFit: The Exceptions to the Rules”
If you would like a glimpse into my inspiration and what influenced me for ZooFit’s first cornerstone, Fitness Through Operant Conditioning, look no further than the book Don’t Shoot the Dog by Karen Pryor. I really love this book because every time I read it, I find something new I never before considered with ZooFit. Read More “30 Days of ZooFit: Focus on the Positive, Learn from the Animals”
The past few weeks I have been engrossed in books with similar theme as A Zookeeper’s Guide to Fitness. I finished Level Up Your Life by Steve Kamb last week, and I’ve started on a new fitness/diet book called The Game On! Diet by Krista Vernoff and Az Ferguson. Vernoff is the executive producer (or is it Executive Producer, I’m asking for a friend) for Grey’s Anatomy, so she has a strong writing background, but I’m not digging her approach with the book. It was a little difficult to adjust to her style, although I understand her process. The book is about really having fun with your fitness, and taking things up a notch by not just turning our fitness into a game, but making it a team-oriented, competitive game as well. Read More “The Game is Afoot!”