My twins are 6 months. I've maintained 3x a week, hour long full body training sessions the entire time (and I get out for 2-3 10k runs a week and occasionally get out for a mountain bike ride, depending on how good of a deal I can make with my wife). I'm fortunate to work from home full-time, which means that I can get my workout in over lunch hour.
For people who aren't are so fortunate, I alwa
If you are looking for a great and simple program for building posterior (as well as overall) strength. Check out Pavel Tsatsouline "Kettlebell Simple & Sinister" program [1]. All you need is a couple of kettlebells and 5*30 min a week. It's very much a minimal effort, maximum effect program.
[1] https://www.amazon.co.uk/gp/product/B07ZQKWMKR
……配根跳绳（如果你舍得花钱的话，Crossrope 的负重跳绳相当好使）。如果是想维持力量，我建议你搞一本 Pavel Tsatsouline 的《Kettlebell: Simple and Sinister》，再配上一两个适合你体型和力量的壶铃，直接甩起来。光靠壶铃摇摆（swings）和土耳其起立（Turkish get ups），你几乎就能练到全身所有肌肉，而且特别强化核心力量。再加上……
…with a jump rope (if you don't mind dropping some cash, the weighted jump ropes from Crossrope are pretty slick). If it's more about maintaining strength, I'd get yourself a copy of Pavel Tsatsouline's Kettlebell: Simple and Sinister, and a kettlebell or two that fit your size and strength, and get swinging. Between swings and Turkish get ups you can work out almost every muscle in your body, with a good focus on core strength. And…
……花几分钟做几组摇摆和土耳其起立就行。这是我这些年坚持得最久的事情了。我记得最初是从 Tim Ferriss [0] 那里听说的，后来发现 Pavel Tsatsouline 写的《Kettlebell Simple and Sinister》也是一本干货满满的好书。每周只要花 10 到 20 分钟就能练出效果，这念头太吸引人了。引自下面的链接：“我……买了一个 53 磅的壶铃。我什么都没做……
…In a few minutes you can do some swings and Turkish get ups. It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource. The idea that I could do something for just 10-20 minutes per week was appealing. From the link below: ”I…purchased one 53-pound kettlebell. I did nothing…
12kg 热身，24kg 做双手摇摆，16kg 做土耳其起立。建议读读《Kettlebell Simple and Sinister》。风格可能有点搞，但信息量很大，详细教你如何安全高效地举铁。顺便去看看 YouTube 视频，给自己录像，直到动作完全规范。
12kg for warmups, 24kg for 2 handed swings and 16kg for Turkish getups. Read Kettlebell Simple and Sinister. It’s silly but very informative and detailed on how to lift safely and effectively. Watch YouTube videos too and record video of yourself until your form is perfect.
我家双胞胎才 6 个月大。这段时间我一直雷打不动保持着每周 3 次、每次 1 小时的全身力量训练（而且每周还能出去跑两三次 10 公里，偶尔还能骑个山地车，全看我能跟我老婆谈妥什么“条件”）。我很幸运能全职在家远程办公，这意味着我可以利用午休时间锻炼。 对于那些没这么走运的人，我总…
My twins are 6 months. I've maintained 3x a week, hour long full body training sessions the entire time (and I get out for 2-3 10k runs a week and occasionally get out for a mountain bike ride, depending on how good of a deal I can make with my wife). I'm fortunate to work from home full-time, which means that I can get my workout in over lunch hour. For people who aren't are so fortunate, I alwa
如果你想找一套简单又牛逼的训练计划来增强后链（以及全身）力量，不妨去看看 Pavel Tsatsouline 的《Kettlebell Simple & Sinister》训练计划 [1]。你只需要一两个壶铃，每周练 5 次、每次 30 分钟。这绝对是一个极小付出、极大回报的方案。 [1] https://www.amazon.co.uk/gp/product/B07ZQKWMKR
If you are looking for a great and simple program for building posterior (as well as overall) strength. Check out Pavel Tsatsouline "Kettlebell Simple & Sinister" program [1]. All you need is a couple of kettlebells and 5*30 min a week. It's very much a minimal effort, maximum effect program. [1] https://www.amazon.co.uk/gp/product/B07ZQKWMKR
……配根跳绳（如果你舍得花钱的话，Crossrope 的负重跳绳相当好使）。如果是想维持力量，我建议你搞一本 Pavel Tsatsouline 的《Kettlebell: Simple and Sinister》，再配上一两个适合你体型和力量的壶铃，直接甩起来。光靠壶铃摇摆（swings）和土耳其起立（Turkish get ups），你几乎就能练到全身所有肌肉，而且特别强化核心力量。再加上……
…with a jump rope (if you don't mind dropping some cash, the weighted jump ropes from Crossrope are pretty slick). If it's more about maintaining strength, I'd get yourself a copy of Pavel Tsatsouline's Kettlebell: Simple and Sinister, and a kettlebell or two that fit your size and strength, and get swinging. Between swings and Turkish get ups you can work out almost every muscle in your body, with a good focus on core strength. And…
……花几分钟做几组摇摆和土耳其起立就行。这是我这些年坚持得最久的事情了。我记得最初是从 Tim Ferriss [0] 那里听说的，后来发现 Pavel Tsatsouline 写的《Kettlebell Simple and Sinister》也是一本干货满满的好书。每周只要花 10 到 20 分钟就能练出效果，这念头太吸引人了。引自下面的链接：“我……买了一个 53 磅的壶铃。我什么都没做……
…In a few minutes you can do some swings and Turkish get ups. It’s the thing I’ve stuck with most consistently over the years. I think I heard about it from Tim Ferriss [0], and also found the book ‘Kettlebell Simple and Sinister’ by Pavel Tsatsouline to be a solid resource. The idea that I could do something for just 10-20 minutes per week was appealing. From the link below: ”I…purchased one 53-pound kettlebell. I did nothing…
12kg 热身，24kg 做双手摇摆，16kg 做土耳其起立。建议读读《Kettlebell Simple and Sinister》。风格可能有点搞，但信息量很大，详细教你如何安全高效地举铁。顺便去看看 YouTube 视频，给自己录像，直到动作完全规范。
12kg for warmups, 24kg for 2 handed swings and 16kg for Turkish getups. Read Kettlebell Simple and Sinister. It’s silly but very informative and detailed on how to lift safely and effectively. Watch YouTube videos too and record video of yourself until your form is perfect.