Ah, squats...

Hi everyone

Andy dropped on by at lunch today and worked me over a bit. Squats. So, here is how this works: take a 45lb Olympic Barbell, add 45 lbs of weights, place on the shoulders of a 49 year old marathon wannabe and have him bend at the knees such that he squats all the way down and then come back up again.

Repeat 29 times

Take a 60 second break and do it again. Your goal is 150 squats.

After a while you will start to get a bit tired, sore - but don't worry, you won't get angry - you are way too exhausted for that.

Anyway after that horrifying experience, then do the plank on the Bosu for a while. Maybe 20 seconds? Maybe four times? Then we could migrate into a farmer's walk - grab two 25 lb dumbells, hold them over your head and march around the room for 60 seconds. Follow that up 20 mountain climbers using a medicine ball to balance yourself with. Do both of those twice.

Not tired yet? Well, how about 10 "Toes to the sky", 12 bicycle crunches and 4 inchworm crawlouts. - do that twice as well.

Now you are tired.

OK so, no run today because of the heavy squats. Therefor no song of the day. But some new on Prague. The titanic treo are back and going. Harvey and Dieter, my cheerleaders from last year, have agreed to join me again in the Czech capital again in March 2009. Thanks guys.

Got to go, back with you soon.

Paul