Well it rained today so I didn’t get any running in, it’s supposed to be clear tomorrow morning so i should be able to get a mile in.

I did my three sets laid out below with about two minutes rest in between sets but I think I’m going back to a more traditional system. One set is great for a quicky when you’re short on time but two or more sets seem counter-productive.

Ten Pushups
Ten Body Weight Squats, pick up two ten lb. dumbbells do
Ten Curls
Ten Shoulder Presses
Ten French Curls
Ten Back Flies

Stretching and Calisthenics Routine

Standing Bicycle Crunch Three sets of eight.
Horse Stance Cross Punch Three sets of eight.
Oblique Knee Raise Three sets of eight.
Front Kick Three sets of eight.
Leaning Knee Raise Three sets of eight.
Round House Kick Three sets of eight.
Front Kick Three sets of eight.
Back Kick Three sets of eight.

I over did my ab wheel a couple of weeks ago, I’m going to try working it back in on Monday.

Michael Cole