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Exercise Guide

Gymnastics Exercise Part 3

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This is the third an final part 3 of 3 gymnastics exercise guide. These last few are a little more intense and technical than the others with rings and box jumps. Enjoy!

Air Squats

Box Jumps

Step Ups

Planks

Muscle Ups

Ring Dips

Ring Push Ups

Ring Rows

Desert-Fit Workbook

Exercise Guide

Kettlebell Workouts

The kettlebell has caught on like wild fire, and for good reason.Its just a big ol' heavy weight with a handle on it. You can swing it, throw, squat it, snatch it, clean it, its awesome. Here a few of the common kettlebell workouts.

Kettlebell Swing

Ketlebell Snatch

Kettlebell Cleans

Kettlebell Thrusters

Kettlebell Press

Goblet Squats

Sumo Deadlift High Pull

Desert-Fit Workbook

Exercise Guide

gymnastics exercises part 1

Gymnastics moves? Maybe not the graceful high flying acrobats of Olympic gymnast, but the following gymnastics exercises are a daily must. This is just part 1 of of 3 because there are so many to cover! Here are the first few to give you a good idea of how to perform them properly.

Push Ups

Pull Ups

Sit Ups

Toes to Bar

Ab Mat sit ups

Back Extensions

GHD Sit Ups

Desert-Fit Workbook

Exercise Guide

Mobility Exercises

Are you looking after yourself in-between lifting heavy and running long distances? Or are you already having mobility issues? Staying flexible and loose is important no matter what your discipline is. Here are some mobility exercises to throw into your workouts.

Dislocates

Jane Fondas

Y+L

Hip Mobility Drill

Hip Stretch

Desert-Fit Workbook

Gear

The Workout Workbook

Here at desert-fit we recently came up with a new workbook to help you program and schedule your workouts, as well as document and track your performance.

The Desert-Fit workbook is a downloadable PDF that contains the Desert-fit workout structure, log pages, and a performance tracking page. 

There are over 2 months worth of log pages included in the workbook. These help document your daily workouts, and can be used to schedule and plan them using the Desert-Fit Workout Structure. It in clues a template for how the workouts should look, and a guide to what types of exercises to do each day.

almost more importantly, the workbook contains a log sheet to track your performance. There are sections to track your weight lifting personal records, fasted run times, and even Triathlon times.

If you'd like to download one for yourself, just click the picture below!

Exercise Guide

Weighted Exercises

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Many times Desert-Fit admittedly post some weird workouts. Thats why we've started a series of posts to inform you on how to perform those exercises properly. This post will focus on weighted exercises outside of barbells and kettlebells.

Sandbag Get ups

Medicine Ball Shots

Tire Flips

Farmer's Carries

Weight Sled

Ball Slams

Floor Wipers

Desert-Fit Workbook

The Results

So does the the program work? Well for a taste Below is a graph of how much my personal weights ave improved. Look them over and decide for yourself. Every day We're improving the program of each upcoming version.


Elevation Mask 2.0 with Functional Fitness Part 2

I first started reviewing the elevation mask last month. The initial review can be found here. I immediately started implementing it into by daily Desert-Fit workouts and included it on the Desert-Fit V3 workout structure.

 

So does it work? Well in the last review we talked about how it doesn't really simulate a change in elevation, but actually restricts the airflow to your lungs. In that case your lungs are not adjusting to thinner air, but your lungs are instead working harder to get the same air in. This condition is call "Hypoxic" honestly I'm not much of a scientist, but this link can explain hypoxic training better than I can. Some people may not see the benefit of it, or even assume its snake oil, but think about swimming. Swimming is hypoxic because you are holding your breath through a few strokes before breathing again. This is unlike running where you are breathing the entire time. If you do not swim a lot start now for the proof of concept. your first few sessions will be miserable, but you will rapidly improve as your lungs get better at operating in a hypoxic situation. But does the mask work? Yes.

 

Here are some examples of workouts I've completed with the mask on:

3 Mile hill climb ruck

10-5-3-1-1-1-3-5-10  185lb front squat

7 rounds of airdyne w/ no feet 3 min each

3rds: 5 205lb cleans, traverse the rock climbing wall, 33 push ups

4rds: 50 double unders, 25 push ups, 400m run

 

The mask turned all of these workouts into an extremely high intensity one. This causes you to work harder in a shorter amount of time, and works you lungs harder than they would otherwise. Its almost like overspeed training for your lungs. It also has an added mental benefit. It absolutely makes you concentrate on your breathing. You have to in order to make it through a workout. This is great for those who may have trouble controlling their breathing, or simply don't know how. The mask forces you to control it.

 

How do I program it in to my workouts? I refrain from using it during dedicated weight training or when testing myself because I want as much oxygen as possible to achieve the best results. I do use it however when I want to increase the intensity of a shorter workout. I also plug it into some dedicated cardio workouts. 

 

To wrap up I absolutely recommend the mask. When you purchase it and plan for it keep in mind what it's capabilities are, and how it can benefit you. The Elevation Mask is available below!

Exercise Guide

Olympic and Power Lifting Form

Olympic and power lifts are some of the most dynamic and useful exercises you can. However, they can be rendered useless, or even result in injury if performed improperly. Because of that here are some videos that show how to perform the movements correctly. We will be covering the following lifts: back squats, push press, snatch, bench press, front squat, cleans, deadlift, overhead squat, clean and jerk.

 

Back Squats

 

Push Press

 

Snatch

 

Bench Press

 

Front Squat

 

Cleans

 

Deadlift

 

Oerhead Squat

 

Clean and Jerk