I was feeling a bit under the weather last week, not really sure why, probably the up and down temperatures here in Michigan.

Whatever the reason it’s time to get back at it.

Upper Body

Push-ups Three Sets of ten
Shoulder Presses Three Sets of ten at 15 lbs
Back rows Three Sets of ten at 32.5 lbs
Kick Backs Three Sets of ten at 15 lbs
Curls Three Sets of ten at 32.5 lbs

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

Stretching and Calisthenics Routine

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

Michael Cole