I am infamous for my discipline in some circles, but my discipline is weak when it comes to training regularly. My history is filled with multi-day runs and then long absences from the gym. I told myself I was going to be consistent during July and was not. I am not planning to attempt daily workouts in August, but here is my goal: train five days per week every week. Here is what I did today:

Warmup:

Face-the-wall squats – 20 reps
Windmill stretch – 20 reps

I actually did my face-the-wall squats in the driveway facing the street because I wanted to be in the sunshine. The squats felt good. The windmill stretches felt good on the left side, but not so good on the right side. The movement did not cause pain, but highlighted the tenderness of my right shoulder.

Workout:

Two-handed swings
16 kg kettlebell – 5 x 20 = 100 reps, 3500 pounds

Chinups – 5 x 1 = 5 reps

Goblet squats
16 kg kettlebell – 10 x 5 = 50 reps, 1750 pounds

One-handed swings – Left/Right
12 kg kettlebell – 5 x 20 = 100 reps, 2600 pounds

Basic jump-rope – 15 x 25 = 375 reps

Incline pushups – 1 x 25 = 25 reps

Weight: 7850 pounds

My workout pattern was 20 two-handed swings followed by a pullup, rinse and repeat 5 times. Then 5 goblet squats followed by 25 jump-rope skips, rinse and repeat 10 times. Then 20 one-handed kettlebells swings followed by 25 jump-rope skips, rinse and repeat 5 times. I finished with pushups.

I rested a little less today than yesterday, but took a little more than 30 minutes to complete all work.