Here’s my made-up Monday “Krazy Kettlebell Cardio Circuit” (The “KKCC” for short):

60 jumping jacks
20 alternating 35 lb. kettlebell swings
20 split squats
20 Figure-8 uppercuts, 35 lb. kettlebell
60 second plank
20 air squats
20 swing and press, 35 lb. kettlebell
20 70 lb. kettlebell swings
Rest 1 minute

Three rounds.

Time: 25:15

For a count of 240 reps/seconds per round, 60 of which are swings and 40 of which are kettlebell drills, this is a majorly tough cardio circuit.

I did it 21 hours fasted, too. Whoo! I am beat and ready for a shower (and some carnitas!).

First workout since pre-Thanksgiving (sigh). About 30 hours into a fast.

Warmed up with 2x10 of Pull-ups, dips and air squats. Then jumped rope x200.

Workout was 10 rounds of 30 seconds work/30 seconds rest with a 35 lb (1 pood) kettlebell (recently retrieved from my brother). The 10 rounds were 2x of:

• ATB uppercuts
• Swing and taps
• ATB uppercut flips
• Swing to catch to press to swing
• ATB lunges

I wasn’t sure what 2x the weight would mean as far as intensity is concerned w/r/t the Martone kettlebell drills: now I know! Much more of a workout – particularly of the core. I’m happy to be using a more challenging weight than the wife’s 18 lb. version, which though it was good for some cardio, wasn’t doing much in the way of stressing my muscles.

First thing I did after waking up this morning was:

10x3

- pull-ups
- push-ups
- air squats
- lunges (5 per leg)
- 10 breath plank

Then I just did another 20 pull-ups (yeah, a sort of random, incomplete workout).

After, I went to Cracker Barrel and ate a bunch of very tasty, nutritionally dubious food. Oh well.

And this afternoon, I braved the chilly Sunday afternoon (50s) and went on a 20 mile bike ride (ride time was 1:57 though there were a couple of dismounts in there – maybe cumulative 10 minutes of rest).

About 3 miles of this ride were on the mountain bike trail 3 miles south of the Savannah Rapids Pavilion. This trail, which is just so-so to begin with, has seen better days. A lot of fallen leaves, sections that had been dangerously washed out, four unleashed dogs (!!) and three new fallen trees barring the path (plus a lot of exposed roots that were often hidden) all combined to make for a less-than-ideal mountain bike riding experience.

Of course, when you’ve got FATS, why even bother with this trail, you ask? Well, going forward, I probably won’t.

For a gentle, flat canal ride, though, the Pavilion delivers every time.

The other seventeen miles of my route were pretty uneventful – though chilly.

Launched right into my workout today, which was 100 total of each of the following exercises, broken down into individual sets of 10 (10 sets of 10 of each excercise):

• Push-ups
• Jumping pull-ups
• Lunges
• Air squats
• Vertical knee raises (VKR)

Took 29:37

Finished off with about fifteen minutes of hacky-sacking and then practiced some jump-rope (trying to improve my coordination there).

A quick workout in the “mansion” here in Olympia.

10 push-ups, climb two flights of stairs, 10 push-ups

5 rounds

10 air squats, 10 lunges

5 rounds

Didn’t break a sweat but definitely got an awesome chest/leg burn. Whole thing probably only took 15 minutes. Might try and squeeze in some planks later, but then again, might not!

Update: Did the plank routine.