62 minutes, 126 Avg HR, 155 Peak HR.
Back with a blast of a workout, I’m feeling it tonight, It’s all good.
This is pretty much the norm for me I refer to it as my core 15 but the number of exercises varies from circuit to circuit.
Warm up; 8 Minutes, Walk 4 laps, (20 equals a mile),
40 Arm Rotations 20 Forward – 20 Reverse
40 Leg Lifts, 20 @ Leg
20 Side to Side Steps, Stretches.
20 Lunges, 10 @ Leg.
Circuit: 45 Minutes
25 Standard Push Ups
50 Jumping Jacks
20 10 Lb Weighted Extension Squats
7 60 Second Planks, 3 Strait, 2 Left, 2 Right
25 Inverted Swiss Ball Push Ups
20 Decline Bench Sit Ups
20 Chest Fly’s, 20lb Weights
15 Chest Fly’s, 25lb Weights
15 Overhead Chest Fly’s, 50 lb Weight
10 Prisoner Squats, 30lb Weight
20 Elevated Chair Dips
15 BOSU Ball Push Ups
10 Squat Curl Press’s, 20lb Weights
10 Squat Curl Press’s, 25lb Weights
10 Squat Curl Press’s, 30lb Weights
20 Elevated Chair Dips (2nd set)
10 Swiss Ball Push Ups
20 BOSU Ball Push Ups, (2nd set)
20 Cable Twists, 30lbs, 10 left, 10 right
20 Cable Twists, 50lbs, 10 left, 10 right
Cool Down; 9 Minutes
10 Stretches each times 2 R/L
Sat in the Sauna with a protein drink for about 12-15 minutes.
At any time I could throw in Inverted Push Ups, Curls, Farmer Walks, Weighted Lunges, Back Extensions, Squats, Dead Lifts, Shrugs, Arm Extensions, Anything I think of, see or feel like doing.
Good first day back at it.
Captdhd's Blog 
Posted by TNT Man on March 15, 2010 at 10:21 AM
I got tired just reading your list. The Sauna – a reward for a good workout – when time allows.
Posted by captdhd on March 15, 2010 at 4:45 PM
I am definitely feeling it today, Mother and I are headed out to the gym right now, If I don’t by tomorrow I won’t be able to walk! Need a little limbering up.