Vanimal 4.0

During my five miler yesterday, I noticed something wasn’t quite right. I had enough cardio, nothing hurt… I was missing “kick” during my run. My pace wasn’t atrocious, but an average pace was requiring more work than normal. It dawned on me as I tried to push more, I need to get back to working the glutes and quads. I’ve got no juice.

Ergo, I swapped out the push-ups (that were step 5) for burpees (my preferred burpee version includes a push-up anyway). So instead of doing 125 push-ups in one workout, I’ll end up doing 25 burpees. I think the next change I may make is to swap the deep body weight squats for some 45 pound kettlebell swings.

Vanimal 4.0 (repeat 5X)

  1. 1 min plank
  2. 1 min DBW squat
  3. 10 pull-ups (I’m linking to this video on proper form, this fixed pull-ups for me in a big way)
  4. 20 Russian twists
  5. burpees
  6. K2Es

Funny/Interesting Links…


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