From f425bbb5fba6a6028c28d08cc715907898f24847 Mon Sep 17 00:00:00 2001
From: Marcin Chrzanowski <marcin.j.chrzanowski@gmail.com>
Date: Fri, 8 May 2020 17:27:05 +0200
Subject: Publish workout blog

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+title: Lock-down workouts
+date: May 08, 2020 16:37
+---
+<p>
+I bought a 14kg kettlebell for myself just as the coronavirus situation was
+escalating into lock down here in Poland. I wrote up a simple exercise plan to
+follow every week and have been following it for over a month now. Gotta stay in
+motion while the world has seemingly stopped!
+</p>
+
+<p>
+I'm definitely not a fitness expert, and I'm sure this program is far from
+perfect. But it hits most of the major muscle groups, is an energizing way to
+start each day, and definitely gets me sweaty, so I'll use that as a metric of
+it being sufficient for now.
+</p>
+
+<h3>Workout A: Upper</h3>
+<ul>
+    <li>
+        Push-ups 3xFailure (this is around 20 for me, up from 10 at the
+        beginning of lockdown)
+    </li>
+    <li> Kettlebell shoulder press 3x7 per arm </li>
+    <li> Kettlebell row 3x12 per arm </li>
+</ul>
+
+I do the push-ups on a slight decline from a stool.
+
+<h3>Workout B: Lower and Core</h3>
+<ul>
+    <li> Plank 3x1:45 </li>
+    <li> Kettlebell swings 3x1:45 </li>
+    <li> Kettlebell goblet squats 3x12 </li>
+</ul>
+
+I superset the planks and swings.
+
+<p>
+I also throw in chin-ups or pull-ups throughout the day on both workouts.
+</p>
+
+<p>
+I alternate these workouts for five days a week, with two rest days a week.
+</p>
+
+<h3>Thoughts</h3>
+<ul>
+    <li>
+        I definitely can recommend getting a kettlebell. If you get the right
+        weight for you (the recommended starter weights are 16kg for men, 8kg
+        for women), it's a single piece of equipment that can be used for a wide
+        range of exercises. A very affordable option in general, and especially
+        right now while gyms are closed.
+    </li>
+    <li>
+        If you've never touched a kettlebell before, Pavel Tsatsouline's
+        <a href='https://www.youtube.com/watch?v=cKx8xE8jJZs'>
+            Enter the Kettlebell
+        </a> is a great starting point, going over general use and the most
+        popular exercises.
+    </li>
+    <li>
+        Working out is not just for getting in shape, but will also have a very
+        positive impact on mental well-being. It can be especially useful now as
+        a way of jump-starting days in lock-down.
+    </li>
+    <li>
+        Doing something is better than doing nothing. I don't recommend
+        following my plan - it's based entirely on intuition, what feels good,
+        and the equipment I have available. If you find any other home workout
+        plan that seems to suit your likes - follow it. Then again if you don't,
+        following mine or whatever plan you come up with for yourself is going
+        to be better than nothing.
+    </li>
+</ul>
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