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Outside Magazine December 2003

EXTRA! Exercise Excess KOs Millions
The Bounce-Back Attack

By Christina Gandolfo

Intro | Your Body's Annual Mannual | The Bounce-Back Attack | Skip the Holiday Gorge Games

We asked Chris Carmichael, coach of five-time Tour winner Lance Armstrong, to lay out a six-week recovery training plan that turns up the La-Z-Boy factor but keeps you fit. Carmichael's regimen features easy core-strength exercises that can be done anytime, anywhere. On cardio days, you can run, hike, swim, snowshoe, cross-country ski, bike, or row. Once you're ready to ramp up to a sport-specific training program to match your New Year's resolution, check out the Carmichael Training Systems Web site, www.trainright.com.

Weeks	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.
ONE	2 sets of 10- 15 push-ups	15 minutes of stretching	20-30 minutes of easy cardio	15 minutes of stretching	2 sets of 10- 15 push-ups	Your choice (hike, surf, etc.)	20-30 minutes of easy cardio
TWO	15 minutes of stretching	2 sets of 20 sit-ups	20-30 minutes of easy cardio	15 minutes of stretching	2 sets of 20 sit-ups	Your choice (hike, surf, etc.)	Rest
THREE	3 sets of 10- 15 push-ups	15 minutes of stretching	20-30 minutes of easy cardio	15 minutes of stretching	3 sets of 10- 15 push-ups	Your choice (hike, surf, etc.)	30-minute brisk walk
FOUR	15 minutes of stretching	2 sets of 25 sit-ups	20-30 minutes of easy cardio	15 minutes of stretching	2 sets of 25 sit-ups	Your choice (hike, surf, etc.)	Rest
FIVE	3 sets of 10- 15 push-ups	15 minutes of stretching	20-30 minutes of easy cardio	15 minutes of stretching	3 sets of 10- 15 push-ups	Your choice (hike, surf, etc.)	30-minute brisk walk
SIX	3 sets of 20 push-ups	15 minutes of stretching	20-30 minutes of easy cardio	15 minutes of stretching	3 sets of 20 push-ups	Your choice (hike, surf, etc.)	20-30 minutes of easy cardio