Upper Body

Push-ups Three Sets of fifteen
Upright Rows Three Sets of ten at 40 lbs
Back Flies Three Sets of ten at 20 lbs
French Curls Three Sets of ten at 20 lbs
Reverse Curls Three Sets of ten at at 40 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick Five sets of Eight.
Leaning Knee Raise Five sets of Eight.
Round House Kick Five sets of Eight.
Front Kick Five sets of Eight.
Back Kick Five sets of Eight.

Ran out of time so I skipped the last three moves, no real harm done as long as it doesn’t become a habit. I ran three miles again today and I find it strange that my time per mile is more than when I was walking ever half-mile.

Michael Cole