Fitness Tracking Workouts

How to improve on Fitness Tracking workouts:

1. Be consistent with coming to your workouts. 
Most important!! The exercises in the Fitness Tracking workout are ones that we do in the workouts at Wild, along with many other variations of them. These are the exercises in the current Fitness Tracking workout:
Dumbell Bench Press
Burpee Chest Pass with Medicine Ball
Box Jumps or Run on Stepper
Hanging Body Pull or Row
By consistently coming to the workouts you will get practice and a chance to challenge yourself on these exercises. We can help give you a little extra push on these too!!
2. Don’t be afraid to lift heavy!
As long as you have proper form, challenge yourself with heavier weights– we will you help with this. On a weight-intensive day at Wild (we will tell you), try a heavier weight and do as many reps as you can- even if you have to stop before the beep. As Coach Tom says, “Failure is a success.” You can do this with bench press variations, or any heavy- lifting exercise we do.
3. High intensity 
The challenge of the Fitness Tracking workout is going full intensity, whether the goal is weight, reps, speed, height, etc. Choose an exercise and one of these metrics, and practice going all out. For example, how many reps of Burpees in 30 sec, or how high on the wall can you touch? Rest, repeat, and shoot to maintain or beat your results each round. We do this at Wild (and we can give you a little extra push 🙂 , but you can also incorporate this strategy into workouts at home.
4. Finally, some “homework”
Here are a few simple things you can do at home. For each exercise, there are different interval options to try.  For example, for one workout you can do the 30 second option, then next workout do the 60 second option.  *You do not need to do all 6 exercises in the same workout; you can split it in half or however it works for you. Use this as a compliment to your Wild Workouts.
Keep in mind that variety is important. Balance your high-intensity workouts with some lower intensity exercise such as walking, hiking, etc.
1. Push Up or variation (knees, bench, etc)
30 sec max reps/ rest 30 sec x 3 rounds
60 sec max reps/ rest 60 sec x 2 rounds
20 sec/ 10 sec rest x 8 rounds  (Tabata)
2. Scapular Push Up
30 sec/ 30 sec rest x 3 rounds
60 sec/ 60 sec rest x 2 rounds- or as long as you can, hold plank for remaining  time
20 sec/10 sec rest x 8 rounds- alternate with plank if needed
3. Squat Jumps or Squats-
30 sec/ 30 sec rest x 3 rounds – jump as high as you can
60 sec/ 60 sec rest x 2 rounds-
20 sec/10 sec rest x 8 rounds (Tabata)
4. Band Row
30 sec max reps/ rest 30 sec x 3 rounds
60 sec max reps/ rest 60 sec x 2 rounds
20 sec/ 10 sec rest x 8 rounds  (Tabata)
5. Burpees-
30 sec max reps/ rest 30 sec x 3 rounds
60 sec max reps/ rest 60 sec x 2 rounds
20 sec/ 10 sec rest x 8 rounds  (Tabata)
6. Plank
Hold as long as possible
60 sec/ rest 60 sec x 2 rounds
20 sec/ 10 sec rest x 8 rounds  (Tabata)
Fitness Tracking is a fun way to measure your progress in a snapshot of your overall fitness. Keep up good habits in nutrition, sleep, foam rolling, and stress management… those will help, too!
Enjoy!