ZooFit Workout of the Day- 1/14/20: Productivity Workout for Writers

My husband showed me this incredible documentary YouTube video about a man who ran a marathon in 24 hours. A different type of marathon, this was actually focused on how productive the man could be while running one mile every hour for 24 hours. He actually ran 3 miles the first hour, then set to do his “To-Do List” after completing a mile each hour. Read More “ZooFit Workout of the Day- 1/14/20: Productivity Workout for Writers”

ZooFit Workout of the Day- 11/5/19: Burpees 4 Fun

In addition to Novemburpee, I’ve been on a journey to do more burpees every day. Starting with 1 on August 31, I’ve increased by one every day since. As of today, I am up to 67. My goal is to go to 111 (I go to 11). I started the challenge by doing the burpees all in a row. Now, I have started breaking them up, unless I incorporate them into a workout.

So, that’s what I’m going to do today. This workout will give you 50 burpees, but really, who’s counting (I am, I know I am)?

Remember, you can always modify as you need to. Full burpees are placing your hands on the ground, jumping back into a plank, lowering yourself to the ground, pushing up back into a plank,  jumping your feet back to your hands, and jumping up. And breathe.

If you need to modify, take out any and all jumps. Step back into plank, step back up to your hands, and them stand up, clapping your hands above your head. If that is still too much for you, do a burpee against a bench, or table. Place hands on the edge, step back into a plank, do a half push-up, and then step back in. Voila! You, my friend, are doing a burpee.

Since no one wants to do 50 burpees in a row, EVER, I’m breaking up the repetitions with other exercises. Always modify to what feels right for you in any given moment.

25-15-10

This number sequence is your rep count for each exercise in the workout. Yeah, other facilities may do a 21-15-9, but really, why not just round up to 50? Do 25 reps of the first exercise, 25 of the second, and 25 of the third. Rest if you need it, then hop back in to do 15 repetitions of each exercise. Rest, or jump right into the last set of 10 reps of each exercise.

It really does get easier each round. I promise. Ten burpees is always easier than 25.

Your exercises for today’s ZooFit WOD are:

  • Burpees (please hold back your gasps of shock, I know you saw this coming)
  • Sea Star Crunches– lay on your back, lift opposite arm and leg up and meet in the middle. Switch sides.
  • Ostrich Pike Push-ups: This exercise does require your head to go lower than your heart. In a standing position, place your hands on the ground. Slightly bending your knees for support, bend your elbows so your head touches or comes close to the ground.

And that’s it. Easy-peasy. After the Dirty Dozen Dirty Thirty, I’m sure you are grateful for the small reprieve, even if you still did 50 burpees. But think about it! YOU JUST DID FIFTY BURPEES!!! You get a GOLD STAR! And a hi-five.

ZooFit Workout of the Day- 10/31: Happy Halloween

If you think I would pass up the opportunity to celebrate Halloween without a little ZooFit trick or treat, you are sadly mistaken. Halloween is one of my favorite holidays. It’s the one day you can be ANYTHING. A unicorn, a beluga (who wouldn’t want to be a beluga?), a goddess, or a wizard.

Some of my favorite Halloween memories are surrounded by Harry Potter. I used to go to Halloween events with friends dressed as Harry Potter characters and trick-or-treat. And then there was that one time I organized a Harry Potter cruise over Halloween. Best. Halloween. Ever.

I used to be all about the candy and the costumes. Now, I know this sounds super cheesy, but my favorite treat is taking better care of myself and the planet. I know, gag me. But it really is true. Attending a Harry Potter event earlier in the month, I kept thinking how awesome it would be to promote healthier eating and conservation through our connection to the Boy Who Lived.

Chocolate Frogs, Cauldron Cakes, Ton-tongue Toffee, Pumpkin Pasties, and Exploding Bon-bons are some favorite treats from the wizarding world, but these treats can have a negative impact on the environment. Most of these products contain palm oil, an ingredient causing havoc on wildlife in southeast Asia (see my post about the Scariest Part of Halloween)

We can still enjoy Halloween without destroying the environment. Look into the Roundtable for Sustainable Palm Oil (RSPO) and make sure your snacks are using sustainable palm oil, if any. Download the palm oil app and look up your favorite foods on Cheyenne Mountain Zoo’s palm oil guide. It’s a great way to limit your intake, without giving up EVERYTHING you love. At least until you are ready.

I’m tempted to program another Harry Potter workout for today. I have plenty, I’m not using them all up. And since it’s a candy-themed holiday, I can program Bertie Botts Every Flavor Burpees workout. Which is also poignant to prepare everyone for tomorrow being Novemburpee.

Bertie Botts Every Flavor Burpees

7 Rounds
  • 7 Bertie Botts Burpees- each round a different type of burpee
    • Round 1: Harry Potter Burpees (hand-release push-up at the bottom of the burpee)
    • Round 2: Slytherin burpees (sidewinder at bottom of burpee)
    • Round 3: Gryffindor burpees (lion push-up at bottom)
    • Round 4: Ravenclaw burpees (Flyaway instead of push-up)
    • Round 5: Hufflepuff burpees (high knees instead of jump at end)
    • Round 6: Hogwarts burpees (mountain climbers)
    • Round 7: Trio T-twist burpees (burpee to side plank and switch sides)
  • 7 Chocolate Frog Hops
  • 1 minute Weasley Wizarding Wheezes Wall-Sit

ZooFit Workout of the Day: 9/10/19

I’m trying something new this month and attempting to post original workouts for my followers. Every Tuesday and Thursday check your inbox or follow me on Facebook. https://www.facebook.com/earthfitnow/

I’m also working on ZooFit being more present online, so these workouts may make it on YouTube or Instagram. Hopefully.

ZooFit is about making fitness fun and engaging. While I like to push my clients and classes, I instill a positive element. So, modify however you need. I love burpees, but if you aren’t ready for full-on burpees, then you can do it against a bench, a wall, or walk your legs down rather than hopping or jumping.

Burpee 101

Today’s workout is all about them Bee’s!

If you need a reminder of what a burpee is: Fall onto your face, then jump right back up.

Just kidding.  Reach down to touch the floor with both hands. Jump or step back into a plank position. Lower yourself to the floor all the way (you can totally collapse, that’s what most people do anyways). Push off the ground, jump or step your feet back to your hands. From a squat, either jump up into the air, or stand up and clap hands over your head.

I love burpees, because if you get good at them, you can trip and fall in public, and just complete the burpee. No one will ever know…

Burpee EMOM

EMOM means every minute on the minute. So, set a timer to go off every minute for 20 minutes.

At the start of every minute, beginners do 1 burpee, intermediate level does 3 burpees, and advanced ZooFitters bust out 5 burpees.

The remainder of each minute has a different exercise.

  1. (Warm-up) Jumping Jacks (modify by stepping one foot out at a time rather than jumping both feet out)
  2. (Warm-up) Giraffe Reach-downs
  3. (Warm-up) Elephants Can’t Jump
  4. (Warm-up) Glute Bridge
  5. Air Squats (you can squat to a chair, bench, or box, if needed)
  6. Mountain Climbers (again, you can do this against a chair, bench, or box, if needed)
  7. Inchworms
  8. Sit-ups (can modify to a crunch- lifting just your shoulders off the ground)
  9. Zebra Kicks
  10. Tri-cep Push-up- Keep your elbows as close to your ribs as possible during this movement. Modify onto your knees, or against a bench, or even a wall- but keep those elbows IN TIGHT.
  11. Air Squats
  12. Mountain Climbers
  13. Inchworms
  14. Sit-ups
  15. Zebra Kicks
  16. Tri-cep Push-ups
  17. (Cool Down) Crane Lifts (Single Leg Deadlift)
  18. (Cool Down) Bird-Dog 
  19. (Cool Down) Arm stretch- Across Body (Bird Preen Stretch)
  20. (Cool Down) Cat-Cow

Still do burpees for your warm-ups and cool down intervals. But, if you are doing advanced and you want to take it down to 1-3 burpees, that’s totally fine.

The end of the workout, you will do 20 burpees if you are beginner, 60 for intermediate, and 100! burpees for advanced.

*You can totally make up your own exercises, too. I’m all about making fitness fun, and if you can’t stand squats, it’s not as much fun. So, change things up to make this workout your own. You can also remove the warm-up and cool-down sessions and just do the 6 exercises 3 times to make 18 rounds.

Leave a comment here or on Facebook about how you did, and your thoughts on the Burpee EMOM. Take care! And remember to come back Thursday for another ZooFit Workout of the Day!

Honoring Steve Irwin

He was one of the great conservationists of modern times. Bringing enthusiasm for wildlife and conservation to millions of people worldwide. We called him the Crocodile Hunter. But really he was the Crocodile Warrior.

It wasn’t just crocodiles. Steve Irwin loved all animals. The only thing he loved more than animals and his family was sharing his passion with the rest of the world.

He was a larger than life character, almost too good to be true. Thousands of children shared he inspired them to be zookeepers, and conservationists at heart.

When Steve died, doing what he loved, the world mourned. We had lost a conservation hero, but luckily his legacy lives on with his children, Bindi and Robert, who have taken up the mantle to inspire a new generation to learn, care, and act.

Today is Steve’s birthday. He would have been 57 years old, and I have no doubt, still sharing his excitement with the wonders of life and protecting the animals he adored.

To honor one of my favorite conservation heroes, I dedicated my first Conservation Hero WOD to Steve Irwin. It’s a Burpee Countdown, with burpees and 400 m run/row/elliptical/equivalent jump rope or shuttle sprints. When you finish, you’ll exclaim “CRIKEY!” but may even develop an appreciation for one of the most challenging exercises around.

  • 10 burpees, 400 m
  • 9 burpees, 400 m
  • 8 burpees, 400 m
  • 7 burpees, 400 m
  • 6 burpees, 400 m
  • 5 burpees, 400 m
  • 4 burpees, 400 m
  • 3 burpees, 400 m
  • 2 burpees, 400 m
  • 1 burpee, 400 m

 

 

Burpee-ary (it’s like February, but with Burpees)

I am the only person who will find this title hilarious. If I’m not, you are my soul-mate, and we need to meet in real life.

The shortest month of the year is nearly upon us. Celebrate with fitness, and fun. Celebrate Burpee-ary!

All month, I will post on social media the burpee of the day. Your challenge, should you choose to accept it, is to complete the number of burpees for your experience level. Beginners do 10 each day, Intermediate do 20, and Advanced, we all get to do 28 burpees every day.

Some are hard- like Beast Mode Burpees, Zoomaker Burpees, and Burpee Pull-ups. Others make burpees more fun, like Zookeeper Burpees, Beeline Burpees, and Burpee Free Throws. I haven’t figured out the entire schedule, because honestly, I have 34 variations, and only 28 days.

So, if you want to join the Burpee-ary challenge, follow me on Twitter @earth_fit, Facebook @PJBeaven or  my ZooFit facebook group @earthfitnow. Videos will be posted every morning. Follow along, have some fun, and love your burpees.