A Little Something for All You Post-DALMAC-ers
There’s still time to fit in a few of those apple cider rides before all that rain, ice and snow, so befitting a state shaped like a mitten, which inevitably will come. And if winter comes, can spring be far behind? The answer, of course is, Yes–too far! In the meantime, what are you going to do to ensure you’ll still fit into that jersey and shorts, come March/April/May?
Behold, the Bare Bones Kettlebell Secret for Strength and Health–a Minimum Hassle, Maximum Payback Program for Maintaining Mobile Fitness!
(You didn’t think I was gonna say take a Spinning class, didja?)
Here’s a series of intense workouts to fog up your living room windows, make you bike-fit–and make your clothes fit, too. They were devised by Andy Kilikauskas, himself an avid cyclist, whose job frequently takes him on the road and makes it difficult for him to ride as often as he’d like. His equipment: a single 35 lb. kettlebell–which is the minimum recommended weight for the average guy (women, as I’ve said before, often start with 18-20 lb.)
Returning home, Andy discovered that his power to weight ratio on the bike (he’d lost five pounds) had increased so that he was in even better shape than before He’d left home!
Now it’s your turn. And what’ve _you_ got to lose?
Monday (hard day):
Military press–5 ladders of 1-2-3 reps each arm
Swings–5 ladders of 5-10-15 reps each arm
Wednesday: (easy)
Windmills: 5 singles with each arm
Swings: 5 sets of 5 reps with each arm
Friday: (medium)
Military Press–5 ladders of 1-2 reps
Swings–5 ladders of 5-10 reps
Note: The emphasis in this routine is cardio training, so he took just enough rest between sets or ladders to catch his breath.
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