The Millstone Times January 2021


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The Kettlebell is a versatile fitness tool that can help almost anyone reach his or her fitness goals. Kettlebell workouts, if designed properly, can burn fat, build muscle, and improve athletic performance. If you’re keen on getting in shape fast with one simple piece of equipment, try this quick kettlebell workout, which pack a lot of punch in a short amount of time. This workout can be tailored to any fitness level—simply pace yourself as fast or as slow as needed, and choose your weights accordingly. For this workout, we’ll use three kettlebell exercises: the sumo deadlift, goblet squat and swing. Evens and Odds Descending Set Workout If you thought learning to count by even and odd numbers in elementary school was hard, wait until you try this workout. Purely a numbers game, “Evens and Odds” uses a trick called “descending sets.” You’ll do your hardest set first and the sets get gradually easier, allowing you to keep going even when you feel tired. So rather than stopping to rest between sets, the workout becomes one long set—this helps you build more muscle and burn more fat overall. Grab a kettlebell that’s about a quarter of your bodyweight (so if you weigh 140 pounds, use a 16 kg kettlebell—about 35 pounds), and perform the following:

• 10 deadlifts, 10 goblet squats, 10 swings • 8 deadlifts, 8 goblet squats, 8 swings • 6 deadlifts, 6 goblet squats, 6 swings • 4 deadlifts, 4 goblet squats, 4 swings • 2 deadlifts, 2 goblet squats, 2 swings Rest 2 minutes, and then perform:

• 9 deadlifts, 9 goblet squats, 9 swings • 7 deadlifts, 7 goblet squats, 7 swings • 5 deadlifts, 5 goblet squats, 5 swings • 3 deadlifts, 3 goblet squats, 3 swings • 1 deadlift, 1 goblet squat, 1 swing For your first workout, start with one round, and record your time. When you’re able to finish the workout faster, increase the weight of the kettlebell or add another round.

18 The Millstone Times

January 2021

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