Challenges that Shift Your Fitness Approach
Most people’s ideas about exercise fit into beautiful, tidy boxes – Cardio, Yoga, strength training, upper body or lower body and so on. Classification is very useful for creating a sense of fitness in a world where we are completely separated from the body that was once so important for our survival.
Moving between modalities and using the link between the whole body makes endless Fitness fun and interesting. The rapidly approaching summer weather offers the opportunity to further reduce fitness barriers by transferring your work outdoors.
Take him outside
Fresh air is good for the human Mind. Dig the stationary bike for a real one. Break away from this rower for a river and a kayak. You will find rest from walking, jogging or just a relaxing walk. But outside, you can do more. Take a few Kettlebells and beat the whole body like in the gym. Even better, demand and embrace the most original and important ability to move: locomotion.
We often forget that crawling, walking, climbing, climbing and transporting objects from one place to another are the most natural components of human movement. They combine all models of movement, from hanging and clinging to pushing and pulling. This modest concept intervenes in the deepest depths of your bio-evolution and connects you to people of all ages.
Think about all the land movements that took place when nomadic groups followed herds, constantly settled and built fires to communicate. How many millions of people were working day after day to collect materials and manipulate them to build houses and communities?
They are a manifestation of the same ability and the same human inheritance of human abilities. This summer, I encourage you to explore your ability to move through one or the other of these challenges. In doing so, they will revive something essential that has slept and discover the pleasure of moving for himself.
The 1 mile dumbbell/kettlebell Farmer’s Walk
It’s a good check, but a fun challenge. The Farmer’s Walk is a very simple variant of loaded carrying that brings an incredible training effect for the whole body. Take two dumbbells (or Kettlebells if you wish) and walk a mile. Keep Quality Shape. Drop the bells as many times as necessary. I recommend setting one minute and trying to beat your time after.
Women – 15% of the body weight in each hand, rounded to the next 5 pounds. (Example: a 150-pound woman would carry 20 pounds per hand.)
Men – 20% of the body weight in each hand, rounded to the next 5 pounds. (Example: a 200lb man would carry 40lbs per hand.)
The Half Mile Bear Crawl
Of course, you can work up to a full mile, but you will be amazed at how difficult it is to crawl 800 meters long. Your back should remain flat and your stomach firm while your knees roll outside the arms. Each step should be a simultaneous movement of the opposite arm and the opposite leg.
The 15+ Mile Hike
Hiking is a really wonderful pastime. Start slowly and get your feet wet on short, easy hikes. On the way there is a lot to learn and research. It’s nice to find a more experienced friend whose wisdom you can learn, but anyway, the 15-mile hike is a major challenge to elicit an appreciation of nature and the most human experience of long-distance hiking.
Progress and regression
As usual, all exercises are about Progression and regression. I will revisit these challenges as much as necessary to meet your current needs and fitness level. The prescribed standards are very demanding. Once reached, you can advance them by adding weight, speed or distance. It’s about breaking out of the norm and challenging yourself by pursuing a movement-based goal.
If you are looking for more challenge, you can also try my 4-week Plan at home, willpower and path, or my Push, Pull and Thrive fitness plan.