That’s more like it, about forty-five minutes. It won’t get me in great shape but it will get me started. It looks like I’m going to have to dig through my storage and get my Crossbow out. The resistance bars are getting a bit worn and may not give the full weight designated.

Resistance Training

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

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

Stretching and Calisthenics Routine

Ab Wheel Five sets of Three
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’ll probably run a bit later, not far, maybe a mile and a half.

Michael Cole