First you must go to Lesotho and sign up for a horse trek. You must be out of practice with horses but game to try it and it is essential that you are given a horse called Bettina. Riding Bettina you will be moved around subtly (and not so subtly at times) and have to use your core muscles to stay upright. Your horse, Bettina, should have an unhealthy scorn for your weakness and should add to the workout by trotting now and then. She should give you a good wobbling around whilst farting. The farting provokes an involuntary stomach tightening.
When you arrive at the village after 5 hours of horse, you must get off and go for a lie-down. This is to prepare for the next phase. Vomitting and diarrhea give an excellent comprehensive workout of the core muscles and help you to lose that unnecessary dinner that you just ate. Be sure and make as much noise as possible, not unlike the kiai is to karate.
Weak lemon drink is optional and only about two of you will get that joke.
When you are at your lowest ebb, you should lie down and experience massive stomach cramps owing to loss of fluids and salts. Feel the burn.
After a night of comprehensive discomfort, you must get back onto Bettina. Begging Bettina to be gentle is optional and entirely unhelpful. You should ride for 5 hours, gradually losing what little grip you had on equestrian discipline. This will maximize your abdo-jiggling and your core will be tested to the fullest.
and how's the journey with the six pack doing??
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