30 Days of ZombieFit – The Conclusion

I love doing 30 day challenges. They allow you to try something completely new without the pressure of committing to it for the rest of your life. I really can’t recommend them enough so someone who wants to change something or try something new but is having problems getting started.

The Zombie Fit challenge was one of the more fun challenges I have done. I was looking for a change to my current work out style and the idea of being Zombie Fit sounded like fun.

Becoming Zombie Fit

The concept was fairly simple. Follow the workouts on the Zombie Fit blog for two or three days in a row with one day off in between.

The workouts lasted around 30-50 minutes so I knew that I would be able fit them in between my bootcamp workouts. If you don’t have 30 minutes 5-days a week to exercise with minimal equipment, then maybe you aren’t managing your time so well.

My Results

I wasn’t expecting amazing improvements in just 30 days seeing as I have been training consistently for nearly 6 years.

The first thing I noticed to improve was my endurance. I don’t run when I can help it, yet about half way through my 30 days I ran 4km in under 20 minutes. Not record breaking time I know, but not bad for someone who doesn’t run more than 100m at a time.

The other big thing that improved over the 30 days was my jumping ability. I can jump higher and further then before.

On the downside, the lack of deadlifts and kettlebells in my workouts meant my grip strength suffered as I discovered last weekend at Tree Adventure. However, if I was doing Parkour, these grip deficiencies would be countered by gripping ledges and poles.

For those of you who like to see numbers and figures, here are my before and after results from the ZF Benchmark WOD.

Day 1

Day 32

Push Ups

24

28

Modified V-Sits

16

17

Pull Ups

6

7

5 ft Precision Jumps

11

21

I wonder if I could have done even better on my second test, I guess I’m just not that good at pushing myself for a test like this. Results in day to day life, like my running endurance increasing, are much more motivating.

Conclusion

The one major thing that my 30 Days of ZombieFit proved to me was that most people, the general population who work 9 to 5, usually at a desk, can get all of their fitness from bodyweight training.

Push ups and plank will strengthen and stabilize your shoulders while also strengthening your core. Squats will improve your running, walking and hip flexibility while pull ups will improve your posture and make your strong enough to lift and carry most things (including yourself!).

Zombie Fit workouts will give you all of this while also increasing your cardiovascular endurance with equipment you can find at your local playground.

A Quick Guide to Starting Zombie Fit Workouts

  1. Read about the philosophy of Zombie Fit.
  2. Decide how many days a week you want to train. I recommend 2-3 of the workouts per week if you are doing them in addition to other training or if you are super busy. If this is going to be your only training, have a go at 4-5 workouts per week.
  3. Pick a workout, the Workout Of the Day (WOD) is a good start.
  4. Follow the workout as written, I recommend starting at the étudiant level for the first 5 or so workouts no matter what your fitness level is.
  5. Use the tutorials page for any exercises that you are unsure of how to do.

What’s Next For Kyle

For now I will go back to a mixture of traditional strength training, bodyweight training and kettlebells. I am looking forward to a weekly Zombie Fit workout.  My month of Zombie Fit has inspired me to start a new project on my workout and recipe blog, Mighty ZOKY.

For my next 30 Day Challenge I’m not sure yet. I’m moving home in a few weeks so I’m sure that will bring enough new challenges with me.

30 Days of ZombieFit – Days 26-30

Sorry for the lack of updates. Heavy rain on Friday has left me without internet at home. I was hoping that it would be fixed by now alas one problem after another has found me updating my progress from a cafe.

Day 26

Today’s workout: WOD 661

Warm Up

Row 250m

3 rounds of:

  • 50m quadrupedal movement
  • 10 5 foot precisions
  • 10 push ups
  • 30 skips

Conditioning:

avancee:

On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

If you cannot complete all movements within the minute timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

Last time I did this workout I subbed situps for chin ups. This time I was at the studio so I did inverted rows.

  1. 5 push ups, 5 inverted rows, 5 squats
  2. 5 push ups, 5 inverted rows, 5 squats
  3. 5 push ups, 5 inverted rows, 5 squats
  4. 5 push ups, 5 inverted rows, 5 squats
  5. 5 push ups, 5 inverted rows, 5 squats
  6. 10 push ups, 5 inverted rows, 5 squats
  7. 10 push ups, 5 inverted rows, 5 squats
  8. 10 push ups, 5 inverted rows, 5 squats
  9. 10 push ups, 5 inverted rows, 5 squats
  10. 10 push ups, 5 inverted rows, 5 squats
  11. 10 push ups, 10 inverted rows, 5 squats
  12. 10 push ups, 10 inverted rows, 5 squats
  13. 10 push ups, 10 inverted rows, 5 squats
  14. Missed round so 2 burpees and rest
  15. 10 push ups, 10 inverted rows, 5 squats
  16. 10 push ups, 10 inverted rows, 10 squats
  17. Missed round so 2 burpees and rest
  18. 10 push ups, 10 inverted rows, 10 squats
  19. 10 push ups, 10 inverted rows, 10 squats
  20. Missed round so 2 burpees and rest

push ups: 145, inverted rows: 120, squats: 105, burpees: 6

Cooldown

5 minute stretch

Day 27

Rest day.

Day 28

Today’s workout: WOD 662

Warm Up

Row 250m

3 rounds of:

  • 10 push ups
  • 10 air squats
  • 10 sit ups
  • 10 jumping pull ups

Conditioning:

avancée:

For time, complete 7 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

I subbed knees to elbows (5 ea. side) for sit ups.

My time: 7:13

Cooldown

Handstand hold against wall to failure x 3

5 minute stretch

Day 29

Today’s workout: WOD 663

Warm Up

Row 250m

3 rounds of:

  • 10 air squats
  • 10 push ups
  • 10 jumping pull ups
  • 10 second handstand

Conditioning:

Row 2000m

My time: 8:24

Cooldown

10 minute stretch

Day 30

Today’s workout: WOD 664

Warm Up

Row 250m

3 rounds of:

  • 10 air squats
  • 10 push ups
  • 10 prone pulldowns

Conditioning:

avancee

5 rounds for time of 10 burpees and 15 push ups

My time: 11:39

Cooldown

5 minute stretch

30 Days of ZombieFit – Day 25

I swear these workouts are getting harder. For example on Day 8 I did 100 burpees, however todays workout called for 125 burpees plus extra bonus exercises.

I didn’t have enough time to do 125 burpees so I reduced the number of reps.

Today’s workout: WOD 660

Warm Up

Bike (a real one) 4km

Foam roll hip flexors, ITB, quads

3 rounds of:

  • 50m quadrupedal movement
  • 10 dips
  • 10 five-foot precisions
  • 10 push ups.

Conditioning:

avancee:

10 burpees
25 pull ups
10 burpees
25 air squats
10 burpees
25 push ups
10 burpees
25 stability ball plank rocks
10 burpees
25 five foot precisions

Cooldown

5 minute stretch

Image: freeflyer09

30 Days of ZombieFit – Day 24

Day 23 was a rest day. I went for a walk through the lovely Darebin Parklands with Zoe.

I totally forgot today that I had to do the lunges backwards until after I had finished the forwards lunges. Needless to say, my legs tried to run away from my body.

This was one of the longest ZombieFit workouts I’ve done, most take around 25-30 minutes, this one took 45 minutes.

Today’s workout: WOD 659

Warm Up

Foam roll hip flexors, medicine ball on glutes

Row 250m

3 rounds of:

  • 10 air squats
  • 10 nose to knees
  • 10 push ups
  • 10 jumping pull ups

Conditioning:

avancee:

Lunge walk 200m, then lunge walk backwards 200m.

Cooldown

3 x 50m forward quadrupedal movement. You may rest in between sets.

5 minute stretch

Image: crossfitsg

30 Days of ZombieFit – Days 19 to 22

Days 19 and 20

Friday and Saturday were rest days. I kind of wanted to train Saturday but things came up so I let it go and did not stress about it.

Day 21

I felt a little under the weather over the weekend so I did a mix of the etudiant and avancee workouts.

Today’s workout: WOD 656

Warm Up

3 rounds of:

Conditioning:

étudiant:

For time: 10 burpees, 2 five foot precisions, 8 burpees, 4 five foot precisions, 6 burpees, 6 five foot precisions, 4 burpees, 8 five foot precisions, 2 burpees, 10 five foot precisions.

I upped the ante a little by doing six foot precisions instead of five foot.

My time: 5:28

Cooldown

Perform 50 push ups as quickly as possible.

Day 22

Today’s workout was short and sweet.

Today’s workout: WOD 658

Warm Up

Foam roll

Row 250m

3 rounds of:

  • 10 squats
  • 10 push ups
  • 20 second plank
  • 10 jumping pull ups

Conditioning:

avancée:

21-15-9 repetitions for time of: 24 inch box jumps, push ups, sit ups.

The highest stable box I had access to was a 17 inch box so I did that instead of 24 inch jumps. I also subbed out sit ups for SB atomics.

My time: 5:46

Cooldown

100m quadrupedal movement

5 minutes of Stretch

30 Days of ZombieFit – Day 18

Day four in a row of Zombie Fit has proven quite difficult. I think that I will allow myself a day of rest tomorrow. Maybe a long stroll and some foam rolling tomorrow wouldn’t go astray.

Today’s workout: WOD 655

Warm Up

250m row

3 rounds of:

  • 30 skips (I cannot do double unders to save my life)
  • 50m quadrupedal movement

Conditioning:

avancée:

Perform 60 repetitions of: dips, jumping jacks, air squats, sit ups and pull ups. Complete each exercise in as few sets as possible, i.e. go to failure on every set.

Post number of sets it took to complete the workout to the comments.

  • Dips – 7 sets
  • Jumping Jacks – 1 set
  • Air Squats – 3 sets
  • Reverse Crunch – 5 sets
  • Pull Ups (assisted with orange band) – 7 sets

[Read more...]

30 Days of ZombieFit – Day 17

Today was a nice change up after yesterdays sprints. I chose stability ball plank rocks as my sit up alternative for this workout. As usual the pull ups killed me.

Today’s workout: WOD 654

Warm Up

250m row

3 rounds of:

  • 10 air squats
  • 10 push ups
  • 10 SB plank rocks
  • 10 jumping pull ups
  • 10 scapula wall slides

Conditioning:

avancée:

Perform, for time, the following movements:

25m quadrupedal movement
20 push ups (5, 5, 5, 5)
25m quadrupedal movement
20 SB plank rocks (10, 10)
25m quadrupedal movement
20 air squats (10, 5, 5)
25m quadrupedal movement
20 pull ups (5, 3, 3, 3, 2, 2, 2)
25m quadrupedal movement

My time: 12:02

[Read more...]

30 Days of ZombieFit – Day 16

Have you ever wanted to experience the feeling of your legs going to jelly, the taste of blood in your mouth and your chest caving in all at the same time then I recommend doing some 100m sprints.

Now why on earth would you want to do something like that?

  1. It’s extremely effective for training both your lung capacity and recovery.
  2. The short bursts of high intensity exertion help release more fat burning, muscle building hormones.
  3. You feel fantastic afterwards.

For me, my posture always feels awesome after doing sprints. My back feels straight, my abs are switched on and my hip flexors are nice and limber. They truly are the answer to our life of sitting all of the time.

Today’s workout: WOD 653

Warm Up

I was at the athletic track for today’s workout so I did some mobility work during my workout instead of the strength rounds.

400m run

Mobility: spiderman lunges, spiderman lunge with reach, yoga push ups, walking quad stretch, walking knee grabs

Conditioning:

avancée:

On the minute, for 7 minutes, sprint 100m.

Time (roughly measured myself using a wristwatch):

  • sprint 1 – 0:15
  • sprint 2 – 0:18
  • sprint 3 – 0:30
  • sprint 4 – 0:20
  • sprint 5 – 0:28
  • sprint 6 – 0:17
  • sprint 7 – 0:16

Cooldown

100 squats – I did these while walking up and down the athletic track.

5 minute stretch

Image: GrooverFW

30 Days of ZombieFit – Days 13, 14 and 15

I ended up taking two days rest this weekend. Part of me felt bad about it, the rest blames it on Mother’s Day and bad weather.

In the end it was probably for the best. Today’s workout was the first time in two weeks that doing push ups didn’t hurt :)

Check out these awesome air squats. Super neutral lumbar spine:

Today’s workout: WOD 652

Warm Up

250m row

3 rounds of:

  • 10 air squats
  • 10 planks with lateral reach
  • 10 push ups
  • 10 strict pull ups

Conditioning:

avancée:

Squats, sit ups, push ups and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

I replaced sit ups with V-Sits.

My score: 6 rounds

Cooldown

25 pull ups, 25 squats and 25 push ups

5 minute stretch

30 Days of ZombieFit – Day 12

Today was my third workout in a row. I was going to do the avancee workout however after starting I realised that I was insane for thinking that so I did the etudiant workout instead. Still hurt.

Some inspiration for you:

Today’s workout: WOD 651

Warm Up

Foam rolling

500m row

3 rounds of:

  • 10 planks with reach
  • 10 air squats
  • 10 jumping jacks

Conditioning

étudiant:

5 rounds for time of:

  • 10 burpees
  • 10 push ups

My time: 10:56

Cooldown

10 minute stretch