BABY STEPS TO BEING STRONG

IF YOU HAVEN'T ALREADY STARTED, you've most likely started thinking about it some sort of cross training to do now that it's dark and cold.  Great!...

... being strong pays dividends on and off the bike.

You're not alone, 
and there's no need to over think it.

There are 3 basic must exercises, but I'll bet my helmet most of ya are over thinking squats.

I was reminded of this yesterday at the park with our grandsons...

... if you're around toddlers, just watch.

They don't bend down to pick things up...

... they lower down by doing an air squat.

All the way down,
@$$ to the gr@$$.

Whether or not you invest in weights start here,
air squats.

How many?

Well, here's my formula.

It starts with pullups.  For every pullup you can do, do 3 times as many pushups and 3 times as many squats.

5 pullups -> 15 pushups -> 15 air squats

Like a toddler,
do these EVERY SINGLE DAY.

How to remember?

Well, I have an inexpensive pullup bar I purchased a garage sell decades ago.  It resides in my bathroom's door jamb.  When I go to take a shower...

... I knock out one set of all 3 exercises.

We're busy,
We want to ride,
not change clothes and drive to gym.

This takes 5 minutes, and will astound you with...

... how weak you are
and how strong you will get.

Want bonus points?

My pullup bar is in the bathroom so any time I'm going to the bathroom...

... I'm knocking out a set.

Something quick.

3 pullups, 9 pushups, 9 air squats.
1 pullup, 3 pushups, 3 air squats
4 pullup, 12 pushups, 12 air squats

Nothing magical, just mixing up and getting on with life.

At the end of a typical day I've knocked out 10s of pullups and 3 times as many pushups and air squats...

... in no time.

Add the other accessories like dumbbells, jump box, sled, nodic curl fixture over time...

... this is a lifelong pursuit, not a sprint.

---

165 lbs
8 hrs
1 set of pushups, pullups, squats
10 minutes recovery
90 minutes reading + Journaling