You asked for it...you got it.

I made a big mistake yesterday. I told my friend Becky that I really needed a good workout, because I haven’t been as faithful to lifting lately as I should have been, what with preparing for and recovering from the half marathon. Oh, did she take me at my word.

Now, as every muscle in my body aches, I would like to share the workout with you. Print it and do it --- if you dare. We will call this your trick for the day.

Circuit Number 1 – go through it once and then do it again except eliminating the bench press breakdowns on the 2nd time through.

• Walking lunges with lat raises – we just lunged up and down the hall but I guess you could call it 20 reps if you don’t have a hall. On the second set we carried weights but did not do the lat raises.


• 5 Bosu ball push-ups and a 30-second Bosu ball plank


• Bench Press Breakdowns – 3 sets of 10


• 5 Bosu ball push-ups


• 15 overhead press on the stability ball


• 5 Bosu ball push-ups


• 8 assisted lift at the heaviest weight you can do while maintaining good form


• You guessed it, 5 Bosu ball push-ups


• 25 stability ball crunches


Circuit Number 2 – do each exercise twice


• Bicep curl 21’s


• 8 super slow bicep curl


• 20 each: dips, triceps extension, and triceps kickback


Circuit Number 3 (we did this between sets of Circuit Number 2)


• 15 ab crunches on the machine


• 25 each: 90-degree crunches, bicycle crunches, oblique crunches (25 each way)


If you don’t know what all of these exercises are, you can adapt to what you do know. Or you can put a message on the blog and we will do our best to explain. All I know for sure about this workout is, although it was hard at the time and I’m sore today, it was a great feeling to have done it. So that was part of my reward.


My other reward was when Becky presented me with my half marathon t-shirt. I had somehow missed getting the shirt when I went to pick up my bib and bucket of goodies. Probably because I was distracted by talking to everyone I saw. I have a tendency to do that. When I realized that I had not gotten the shirt, my disappointment was acute! And that was multiplied by the fact that they had run out! Somehow Becky found one in my size. It helps to have friends in high places.