We had Goalus-Interruptus last week, so we’re starting week 1 again.   I’ve also changed up the standard “active rest” periods with an exercise I can wrap my little brain around… Spinning!

Warmup:

Workout:

Workout	Target	Completed
Swings 20 kg	20 x
Stationary Bike @ 70 rpm	1 min
Swings 20 kg	20 x
Stationary Bike @ 75 rpm	1 min
Swings 20 kg	20 x
Stationary Bike @ 80 rpm	1 min
Swings 20 kg	20 x
Stationary Bike @ 75 rpm	1 min

I actually made it through 6 complete cycles, so I’m happy about that.  That’s actually as many as you can do in the allotted 12 minutes.  I can do them a lot prettier, but 6 is the maximum number of cycles.  I think there was a psychological boost to doing the stationary bike rather than jumping jacks or the like.

Just so you know I’m really working, here is my HRM plot for my workout tonight. The first 4 blips are my warmup cycles, the next 6 are my KB Swing / Bicycle intervals:

Polar HRM Plot, Week 1 Day 1

I’m not going to do the Wednesday Group Kettebell/bodyweight training class that I did last week. I’m exploring options for more direct kettlebell work, with less travel time. There are a few instructors closer to my neck of the woods, so I’ll be following up with them to see if that might be a better alternative than driving to Seattle (with drive time, a 1 hour class costs me 3 hours).

Tags: "enter the kettlebell", "rkc program minimum", kettlebell, workout

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