Sunday 24th December
Loaded Zone 2
Take a pair of heavy things (DB, KB, Farmer’s walk handles, bags full of whatever etc:
1 round is 5 mins Max distance farmer's walk, 10 minutes Zone 2 cardio.
Ideally the cardio will be rucksack walk/ jog.
S: 1 round
M: 2 rounds
L: 4 rounds
XL 6 rounds
Scaling:
S 1/4 body weight in each hand + 10Kg rucksack
M 1/3 body weight in each hand + 15Kg rucksack
L half body weight in each hand + 20Kg rucksack
XL half body weight in each hand + 25Kg rucksack
Why this workout?
This workout will improve your life in a couple of ways.
1. The Farmer’s walk element is true functional fitness. Picking up a pair of heavy objects is challenging to your grip, your skeleton and all the muscles working to propel you and stabilise at the same time. Walking with a heavy weight in each hand challenges your grit and determination.
2. Rucksack loaded zone 2. All the benefits of zone 2 exercise E.g. increased healthy heart size, improved blood flow, gas exchange at the lungs, increased vascularisation at the muscles. But with added load carrying (see point 1) again a functional exercise that will reduce or stop bone mineral density loss and therefore reduce the chances you suffer with osteoporosis in the future and become less fragile if you were to fall.
Top tips:
Try to reduce the amount of time with the weights on the floor.
Expect the pull down on your rib cage to make breathing a little harder.
Photo by Jakob Owens via Upsplash