We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
At least one reader is interested in the topic, so I'll tell you what I had to do Friday morning at 5 am for my Friday Fun heavy calisthenics day.
After my usual 3-minute elliptical warm-up, my master strapped a 20# weight vest on me (I call it the jihad suicide vest because it might kill me). With that on, I went through cycles of these, repeated until an hour was up, approx 1-2 minutes of each with minimal (30-40 second) but necessary breath-catching time, thus about 6 cycles:
Jumping step-ups Squat-presses Kettle-ball swings Heavy ball smashes Complex agility ladder games Rope smashes Planks
Like Crossfit. I was drenched and incapacitated. But not dead yet. Feeling strong now? Nope. Feeling like a wreck. As you can see, this sequence is more about endurance, explosive effort, and intense cardio than strength-building. It would burn fat too, but I don't have much left to burn. I could not have completed this hour's sequence 5 months ago.