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This workout is done by rounds so you will need a stopwatch or a watch with a second hand, you will also need to plan to workout daily, so you must make a commitment to do such. Remember people that plan to workout 5-6 days per week usually end up working out 3-4 days per week.

Days 1,2,5,10,13,19,20,28,35
1) Round one (steps for three minutes) run up and down a flight of stairs for three minutes.

Rest for one minute.

2) Round two (push ups for two minutes) do as many push ups as possible for two minutes if you must rest , rest only in the up position.

Rest for one minute.

3) Round three (dumbbell press for two minutes) use 5 to 25 pound dumbbell and press from shoulder to overhead press.

Rest for one minute.

4) Round four (dumbbell curls for three minutes) using 5 to 25 pound dumbbells.

Rest for one minute.

5) Round Five (sit ups for one minute) do whatever situps you can do for one minute nonstop.

Rest for one minute.

6) Round six Repeat round two (push ups for two minutes)

Rest for one minute

7) Round seven Jumps (jump up and down as high as possible for three minutes)

Rest one minute.

8) Round Eight Repeat round three dumbbell press for two minutes.

Rest one minute

9) Round Nine repeat round four dumbbell for two minutes.

Rest for one minute

10) Round Ten (Jumping jacks for three minutes.

running to be done on days 3,4,6,9,12,14,18,22,25,26,30,31,33,

1) Jog for 10 minutes. Rest for two minutes.

2) Sprint for 30 seconds. Rest for two minutes. Repeat three times.

3) Sprint for 8 seconds. Rest for two minutes. repeat eight times.

4) Jog for five minutes .

Push ups to be done on days 7,8,11,15,16,17,21,23,24,27,29,32,34,36

1) 40 push ups Rest one minute and repeat 10 times.

2) 35 push ups Rest one minute and repeat 8 times.

3) 30 push ups Rest 30 seconds and repeat 6 times.

Dale Dupree Former pro boxer and delaware state champion, who enjoys helping others obtain their goals in any sport, or personal activities. I have trained many atheltes from track, football, boxing and have always enjoyed it. Anyone who desires their own personal daily workout plan can join our membership or email me at davaldupree@yahoo.com include your age, height, weight, and your desires, and date you plan to reach your desires.
http://thebrowns.winningwithcoastal.com
http://www.enivamembers.com/treasures,
http://www.1000treasures.com,

"I wish I could, but I don't have time". "Sorry, but I have too much to do". "Maybe I can fit it in next week". Monday turns into Thursday and Thursday turns into the following month. I feel like a dog chasing its tail. It's time to stop and smell the beef jerky treat.

It's time to enjoy the reason we moved to Southern california - the weather. For my husband and me living in the East had become one of those four-letter words - snow. Now I'm addicted to sunshine.

If it rains, I try to remember what my grandmother used to say, "If there wasn't rain, what would umbrella makers do?" Well, Grandmother, they could become Southern california weather forecasters.

You don't need formal training. All you need is good hair and a charming smile. The smile is very useful when they explain why their weather predictions weren't accurate.

forecasting weather in Southern california isn't any harder than forecasting nighttime. Instead of having a degree in meteorology, weather forecasters should have windows in their offices.

The average Southern Californians don't have a barometer, humidity readings and satellite pictures to predict rain. We know that there's a good chance it will rain if we've just washed our car. We also know that there's a good chance it won't rain if we carry our umbrellas all day.

If weather forecasters predict partly cloudy skies, I know more about them than I do about the upcoming weather. They're pessimists. If they were optimists, they'd predict partly sunny skies.

In the musical, "man from La Mancha", Don Quixote sings, "Whether I'm right or whether I'm wrong - I've got to be me". If you change the word whether to weather, you've got the perfect theme song for all weather forecasters.

Unfortunately, these people need our sympathy more than they need a theme song. If their weather reports get lower rating than their competition does, they're weather beaten.

Family and friends living in the Midwest, as well as the East, give Southern california weather low ratings because we don't have seasons. I can weather the storm of their jealousy - especially November through March.

After all, it's been scientifically proven that weather affects our moods. For me sunshine makes me feel happy, rain makes me feel depressed and fog makes me feel lonely. However, when we lived in New jersey, snow made me feel like - moving.

KNIGHT PIERCE HIRST takes humorous looks at life. Take a minute to make yourself smile at http://knightwatch.typepad.com

As my babe grew within me, my center became his. The flexible and light body that used to bend over backwards in scorpion pose became heavy and constricted. At eight months pregnant, I had trouble with simple moves like putting-on-shoes-asana. Nevertheless, continuing with a modified yoga practice kept me flexible and strong. By practicing yoga I released shoulder tension and kept my legs strong throughout the pregnancy. after giving birth to my son I bounced back to my familiar shape. My efforts helped me reclaim my center and advanced my understanding of the peace that can be discovered through yoga.

The hormonal changes that took place during and after the pregnancy shook memore like threw me for a few loops. Instead of checking into a loony bin or hitting my husband, I hit the mat with and without my babe and breathe. Interestingly, I experienced profound shifts in peace-of-mind when my practice was neglected and when I re-found it.

Giving birth changes a woman. Were all different to start with and so are our changes. When we become mothers our connection with Spirit becomes stronger. Yoga helps me to embrace this responsibility, and trust that a greater force is taking care of all of us. Ive observed many people be crushed with fear after having a baby. Life is too short to live in a state of fear. Yoga means union and when we practice union, we trust, love and find meaningful balance. Ultimately, practicing yoga opens your heart and makes transformation real for you.

Anne Laderman Swartz is a mom and certified yoga instructor in olympia, washington. She has taught yoga in California, Arizona and New Zealand. Anne has studied with many master teachers and is especially grateful for her time with Ana Forrest, Saul david Raye and Gurmukh. Her classes are a blend of that experience, combining vinyasa flow, Anusara, and Forrest Yoga to create a well balanced, heart opening, ecstatic practice. Annes knowledge of Thai yoga massage therapy is frequently used throughout the class to guide students into complete relaxation. Anne is a teacher committed to yoga as a way of life. She unselfishly gives, sharing her boundless energy with all who meet her. For a schedule of classes or more information, email Anne at yogianne@yahoo.com