The Top 5 Benefits of Alternative Locomotion:  Part 4 –  Distracted Cardio

by Joe Di Stefano co-founder of Spartan Coaching

Need some catching up?  Here’s Part I, Part II, and Part III.

What percentage of the American public is either thinking about getting in shape or is actively on the wagon right now? My guess is that it’s got to be over 75%…So why is it so hard? ….And what percentage of this hypothetical 75% do you supposed has been on the wagon before? ….

If you’ve been to one of our SGX seminars you know the real reasons why the failure rate is so high but let’s just look at this on a more superficial level….Most of the time, it didn’t work last time because losing weight or getting in shape for most is synonymous with major suck.  

“Major suck” means giving up all the foods you love and then dealing with the drug addict-caliber withdrawals from doing so, while you spend hours on stationary cardio equipment watching TV doctors who tell you that your unfitness is just more than likely genetic and so you might as drink wine every night to try and avoid heart disease.

So of course because of a variety of social and internal pressures, many throw their hat into the game, maybe even hire a trainer to show how serious they are. Whatever the case may be, ultimately many do the equivalent of showing up at the base of Mount Everest holding the flag they want to plant at the summit, wearing flip flops. They show up, they are serious, they are gung-ho…but ultimately most know from the start they are not going to succeed and act accordingly until they finally fall off the wagon.

So what if the major suck is optional?

Rather than stationary cardio machines and TV, both of which flood your mind with negativity and consume your precious (and in many cases very limited, will power) why not do something that’s going to work more muscles more synergistically, at higher intensities, that will build coordination, and that requires your full focus and attention. Something that you can also do for half as long to get twice the benefit and leave the gym with a clear, optimistic, and present mind?

Sounds good to me.

Distracted Cardio WOD #1:

Warm up:

Bird Dog x 100 reps total. then:

Power Skip x 50’

Reverse Skip x 50’

x 3, then:

Crab Walk x 25’

Reverse Crab Walk x 25’

x 3

Main Set:

4 rounds of:

Frog Hops x 50’

Bridges x 50 reps with 2 second hold per rep.

then, 4 rounds of:

Bear Crawl x 50-100’

Elephant Walk x 50-100’ (Butt in the air bear crawl)

Jumping Jack. x 60 seconds

Finish with 

Power Skip x 50’

Reverse Skip x 50’

x 3.

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