01. The Weekly Buffet
My favorite superset this week, something you should know, and an outdoor workout.
I’m trying a new format for The Wild Dog Write-Up which I‘ve decided to call “The Weekly Buffet.” With a lot to share and a diverse group of subscribers, I want to make sure there’s a little something to serve everyone’s interests and goals. I hope you enjoy this new format as much as I’ve enjoyed the process of crafting a resource that’s engaging, practical, and personal!
My Favorite Superset
A “superset” is when you do two exercises back to back, with little to no rest in between. Supersets can be used to maximize time, train opposing muscle groups, increase intensity, and improve muscle endurance.
My favorite superset this week contrasts upper body pushing and pulling, and uses tempo (intentionally slowing the speed of movement) to emphasize core control. Check it out here: Tempo Push Up/Gorilla Row Superset
Something You Should Know
The benefits of aerobic exercise aka “cardio” go way beyond weight loss and even heart health. Cardio has developed an unfortunate reputation as a dreaded means to an end, but you’re doing yourself a disservice by not leaning into all of the other ways aerobic exercise can serve you and your health and wellness. It’s been shown to improve mental health, focus, blood flow and recovery, and it boosts your immune system. Isn’t it amazing that your body rewards you so generously just for getting your heart rate up?
Get Outside
When was the last time you did a workout outside? In this era of optimizing fitness and performance, I fear we’ve forgotten the satisfaction that can come from keeping things simple and getting a good sweat in the sunshine. Here’s an outdoor workout to encourage you to move your body in nature this week:
For 6:00-12:00:
Power Walk/Ruck/Hike/Run/Bike/Stairs (Pick your favorite!)
Then:
4 Rounds:
:20 Single Arm Farmer’s Carry Left (Demo video)
:20 Single Arm Farmer’s Carry Right
:40 Elbow Plank (Demo video)
You can use anything available to you for the farmer’s carry - a loaded backpack, a gallon of water, a loaded duffle bag or tote bag, or a traditional dumbbell or kettlebell. If you want to make this workout a little spicy, aim to gradually increase your speed of walking/running/biking/etc as you go and add weight to your farmer’s carry each round. You can modify this workout as needed by decreasing interval duration or the total number of rounds.
Catch Up with My Substack
By reading my most recent post, here: Humble Beginnings in the Back of the Pack