Just physical therapy and running to day, I’ll see if I’m ready to start streamlining my workouts.

Here goes:

Stretching and Calisthenics Routine

Ab Wheel Six sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Front Kick Five sets of Eight.
Oblique Knee Raise 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.

So far so good.

to Planet Fitness.

Physical Therapy

Dumbbell Back Extensions Three Sets Of Ten At 15 lbs
Leg Raises Three Sets  Of Twelve
Knee Raises Three Sets Of Twelve
Face Pulls Three Sets Of Ten At 37.5 lbs
Torso Twist Left Three Sets Of Ten At 95 lbs
Torso Twist Right Three Sets Of Ten At 95 lbs
Straight Arm Swing Three Sets Of Ten At 37.5 lbs
Downwards Back Row Three Sets Of Ten At 47.5 lbs
Horizontal Back Row Three Sets Of Ten At 47.5 lbs
Upwards Back Row Three Sets Of Ten At 47.5 lbs

Okay, the abs work felt about the same, everything from the face pulls down were rough, but I also took three days off as I’m switching to a more traditional workout schedule.

Next week I’ll know how it goes.

I almost forgot to include my run, three miles at a fast/slow interval pace. Showed me I need more speed work.

Michael Cole