Tuesday 24 Ap 2007: ANIMAL CONDITIONING

ANIMAL CONDITIONING


Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
  • 30/30's - 30 seconds work, 30 seconds rest, repeat
  • 15/45's - 15 seconds work, 45 seconds rest, repeat

Advanced:

  • 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
    (Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.)
  • 5 x 30/30 Crab Crawl (3x forward, 2x backward)
    (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
  • 5 x 30/30 Kangaroo Jumps
    (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
  • 5 x 15/45 Sprints
    (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Intermediate and Basic:

  • 5 x 30/30 Bear Crawl (3x forward, 2x backward)
    (Bend forward and walk on your hands and feet.)
  • 5 x 30/30 Crab Crawl (3x forward, 2x backward)
    (Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.)
  • 5 x 30/30 Kangaroo Jumps
    (Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.)
  • 5 x 15/45 Sprints
    (Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)

Post results to Comments.

3 comments:

washburne said...

I noticed that I am ashamed to do "odd" movements in public. So unless I can do the entire workout indoors, I won't do workouts containing Animal Walks or the like.

I did Tabata sprints instead, substituting the 2nd, the 4th and 6th interval with Push-Ups (which I have no problem with doing in public).

Stupid fear :(

taylor said...

Hey Washburne, what were your Tabata sprints like? Just curious. Might try those for the next run for distance...

Meanwhile, I've managed to find ways to get out of working out since Sunday. Very bad. Back tomorrow.

washburne said...

If you're not used to Tabata Sprints, they're hell. I've never had such a lung-burster as my first set of Tabata Sprints. The ones I did yesterday with mixed in push-ups were far less intense, but my arms were worked, which they aren't if you do regular sprints. Maybe one should increase the number of intervals to compensate for the lack of intensity, like 6 sprints and 6 push-up-intervals mixed.