OK , I pulled or strained a muscle, aain, in my right calf today. I will take it easy on the running the next few days.

But in the mean time, this was how to day went in ters of workouts:

Knees to elbows 3x10

4 miles @ 8.5

Swiss ball weighted crunch 2x20

Swiss ball side crinch 2x15 (each side)

3 miles @ 8.5

Lunch workout: (really good stuff)

This how the sets work, you doo all three exercises in a rotation, then rest about 45 secs and repeae two more times. There are three rotations for a total of 9 exercie\ses.

ROUND ONE: 3 sets total x 10 reps each

Squat (165LB), cable rotation (60LB), Swiss Ball Press-up (push-up)

ROUND TWO: 3 sets x 10 Reps each

Bench Press (145LB), one arm standing cable row (60 LB), medicine ball chop (16lb)

Round three: 3 sets x 15 reps each

Seated cable row (120lb), single leg squat touchdown, dumbell cross punch

Now, remember, for each round, you go through one set of each exercise then do the whole three exercise circuit again two more times.

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