My Toughest Workout

This is the hardest workout I've done on my own, in one day, that is recent.


4 miles on bicycle (indoors, in a/c, averaging 16 mph)

rest/muscle recovery/water


2 rounds of the following weight bench stuff:

20 leg lifts of 55.5# (that's just how it worked out)

20 bench presses 60#

20 hamstring leg lifts of 55.5#

20 bicep curls at 20# (hand held weights, alternating arms every 10 curls)


rest/muscle recovery/water, then

60 pushups; 60 situps


These three forms were done at the end of the day, not right after the strength/cardio training:

Warrior Palm, with power

Gung Gee, with power

Fu Hok, lighter