I changed up the order I do things, I’m going to start with the stretching and calisthenics from now on. It’s easier to get started on.

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.

Upper Body

Decline Push-ups Three Sets of ten
Upright Rows Three Sets of ten at 45 lbs
Back Flies Three Sets of ten at 22 lbs
French Curls Three Sets of ten at 22 lbs
Reverse Curls Three Sets of ten at at 45 lbs

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

Michael Cole