functional fitnes

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.


Jane Fondas


Hip Mobility Drill

Hip Stretch

Desert-Fit Workbook

Logging and Documenting Your Workouts


So you've been working hard, getting it in, and you've got your fitness goals set; but how far are you getting? How close to your goal are you? How much have you improved? How would you know?  Far too often people begin a workout program and dont pause to document their progress. 


Logging your workouts is extremely important in improving your performance. It shows you how far you are or are not going. It shows your problem areas. And it can tell you what workouts are working best for you. With this information you know how to further plan your workouts for maximum out put. AKA, more bang for your buck. When you have an accurate snap shot of your performance you can know how much to scale back exercises, and much harder yuo can actually push yourself as well.


How to do it: 

When your first starting, using a note book is just fine. The first thing you want to do is set your goal. After that, you need to determine how your going to measure your goal. For instace, if your goal is to run a 14 min 2 mile you would measure 2 mile run times, 1 mile run times, 1/2 mile run times, and 1/4 mile run times. Find a spot in your note book and write down the things you need to measure. Every time you perform that exercise write down the results and date it. Be sure to keep it organized and in chronological order. Over time you will be able to see how doing more of one exercise than the other helps, and where you need to improve. continue to write down every workout you do in chronological order, and date it. You may see some surprising trends in your performance.


Different methods of logging workouts work for different people.  Many use fitness apps and web sites. These can be helpfull, especially in archiving data. However sometimes they may need a little more discipline than just writing on a note pad. You can also store the data you've collected in spreadsheets and power point charts. Personally, I use my blog to document all my workouts, and keep a running chart on powerpoint to show my progress. 


All professional athletes, and anyone who has strived for signifigant progress has documented their progression to help improve themselves. You should too. so if you haven't already, get a pen and paer out, and start your own orkout log. And if you check out Desert-Fit V3 at it will sow you exactly what to document when using that program. You can also use the workbook available below that corresponds with desert-fit V3