10 000 steps reps?

dan_pushup

We’re encountering an interesting time as a species.

On the one hand, we’re exercising harder than ever before, doing our functional fitness classes and bootcamps,  signing up for obstacle races in droves, and hacking our bodies and minds with beet juice, intermittent fasting,  mushroom coffee,  MCT oil, meditation, cold exposure and breathing practices.

One the other hand, we’re doing sweet eff all with the rest of our day….

Stuck in front of the computer, sitting in traffic, lying on the couch, and if we do move, we ride Segways,  hoverboards, e-bikes and travelators.

And although fitness and good body composition is not at all about how many calories you burn during exercise, it’s the calories you burn in the rest of your day BESIDES the exercise part that we’re struggling with.

According to Mobility WOD founder Kelly Starrett, sitting can wreak havoc on your health, and not just in the form of minor aches and pains. Recent studies show that too much sitting contributes to a host of diseases—from obesity and diabetes to cancer and depression. The typical seated office worker suffers from more musculoskeletal injuries than those who do manual labor. Sitting literally shortens your life.

So what to do?

Most of the stuff is pretty standard right, we’ve heard it all before.  Get a standing desk, park your car further from the supermarket, get off the bus one stop early, try to accumulate 10 000 steps per day….

This last one has just recently fascinated me, as I’ve discovered that I average only 4-5000 steps on even a busy day…..

I find walking for the sake of it, pretty tough to do.  It kind of bores me….

I’ve found that listening to podcasts help.  I get smarter while I get healthier!

Finding cool  places to hike helps.  We are certainly spoiled for choice here in NZ.
But ultimately, who says it’s has to be steps?
Why not reps?
How about setting an hourly alarm and when it goes off, do 10 squats or 10 push-ups?
If you have a kettlebell handy at home, you could do 10 swings every hour.  Water cooler swings at the office??
What about a handstand or  hollow hold?
The options are endless.
Accumulate a few reps along with your steps, and you’ll be stronger, more mobile, leaner and healthier.

APRIL 10-14

Monday
A.
Tumbling – side, forward, HS, backward, sausage, granby, dive
Handspring, kip?/

B.
20 Wallballs
200m Run
20 Russian Swing
200m Run
AMRAP in 15mins

A.
Tumbling – side, forward, HS, backward, sausage, granby, dive
Handspring, kip?/

B.
40 Wallballs
400m Run
40 Russian Swing
400m Run
AMRAP in 15mins

Tuesday

A.
Strict MU, CTB or Pullups
1-3 reps EM x 15

B1.
Supinated Bent Row
4 x 10, building
B2.
Strict TTB
4 x 5-8

C1.
Barbell Anti Rotations
3 x 12-16
C2.
Windmills
3 x 6 e/side
C3.
Ring Plank Hold
3 x 30-60s

A.
Strict MU, CTB or Pullups
1-3 reps EM x 15

B1.
Supinated Bent Row
4 x 10, building
B2.
Strict TTB
4 x 5-8

C1.
Barbell Anti Rotations
3 x 12-16
C2.
Windmills
3 x 6 e/side
C3.
Ring Plank Hold
3 x 30-60s

Wednesday

A.
Sumo Deadlift or Deadball Shoulder
Build to a heavy 4

B.
2 Plate Get ups
4 Plate Inchworms
8 Plate GTOH
16 Lateral Swings
AMRAP in 10mins

A.
Sumo Deadlift or Deadball Shoulder
Build to a heavy 4

B.
1 Strict deficit HSPU
2 Box Jumps 75/60cm
3 Dbl KB Hang Squat Clean
AMRAP in 10mins

Thursday

A.
Front Squats
Build to a heavy 6

B.
20 Goblet squats
200m Run
E3M x 3

A.
Paused Front Squats
Build to a heavy 3
*tempo 3311

B.
40 Back squats 40/30kg
400m Run
30 Front squats
300m Run
20 FR Reverse Lunges
200m Run

Friday

A.
Strict Press
Build to a heavy 5

B.
1000m Row
20 Bench Press

750m Row
20 Push Press

500m Row
20 Pushjerks

250m Row
20 Pushups

A.
Strict Press
Build to a heavy 5

B.
1000m Row
20 Bench Press 80/55kg

750m Row
20 Push Press

500m Row
20 Pushjerks

250m Row
20 Pushups