ZooFit WOD- December 3: ZooFit Bootcamp 4×4

This workout is straight up from the ZooFit Safari, Week 1. It’s a quick and simple (but not necessarily easy) workout you can do anywhere, at any time.

Zoofit Safari

You will be moving from one exercise to another without rest, so if you need equipment (such as a chair for push-ups, or cushion for lunges, have those ready and at hand.

Have a timer set to go off every minute on the minute for 20 minutes. Choose your level for exercise. Start the timer and perform the corresponding exercise for the entire minute. As soon as the timer goes off, move immediately to the next exercise. Try to keep working throughout the entire minute, resting only if you absolutely have to and getting back to it as soon as possible. After you’ve completed a round of four exercises, rest one minute, and then do it all again for 4 complete rounds.

Beginner Level

Intermediate

Advanced

Minutes 1, 6, 11, 16

On Thin Ice Lunges Frog Push-ups

Minutes 2, 7, 12, 17

Penguin Crunches Sea Stars Rising Tide Plank

Minutes 3, 8, 13, 18

Condor Combo Push-ups

Lion Push-ups

Minutes 4, 9, 14, 19 Sea Lion Jacks Bird-dogs

Peacock Jacks

Minutes 5, 10, 15 Rest Rest

Rest

Make the healthy start to the new year be NOW. There is no better time than the present to gift yourself with a healthy lifestyle, and a healthy habit.

 

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