Run Less, Lift More, Bike A Bit

Greetings,
It has been a week since my last post, and it ended up being pretty active. I started to add more kettlebell work with a steady approach of Swings, Cleans, Presses and Snatches. I also ran less, but harder with Tabata cycles and intervals, plus some bike rides in there too.

The Tabata Runs I've been doing are essentially 16 minute workouts of alternating every 4 minutes with:
4 minutes easy
4 minutes of 20/10 Tabata hard/easy intervals
4 minutes easy
4 minutes of 20/10 Tabata's

I can get around 2.2 miles in this 16 minute time frame. Mileage isn't my concern, its the sprint/hard efforts that I get in. Some times it feels rough at first, but my body loosens up.

I also hopped on the bike a couple times for some quick rides. I have a nice 6 mile route that I can get done in under 25 minutes on a average day. It works great for an after-work ride and gives you time for more stuff at night to do.

This week, I started with a Tabata run on Monday, then this morning was a 10 minute Tabata pattern workout of 2 minute cycles of Swings, Cleans, Presses, Swings, and Snatches with a 40# kettlebell.

I'm aiming for 3 Tabata runs this week with rides in-between. Tues-Thurs will be KB days and potentially one on Saturday or Sunday as well.

Interested in some kettlebell workouts? Find your best program with the links up above with my Kindle guides, especially my #1 seller, "Just Swing It!". "Kettlebell XL" is also another popular one lately, too.

Buy yours today at http://tinyurl.com/rkofp

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After your workouts, enjoy some awesome coffee from Organo Gold: check out the lineup, from instant pouches to BrewKups for your K-cup coffee maker.

http://tinyurl.com/kbcoffee
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Swing & Sip!
Coach Rick