Quick workout.

To any of my friends/colleagues that have wondered where I went...things haven't changed a whole lot, but I am getting stronger. Those that know, understand a bit of what is happening. Those that don't, it doesn't really matter. Five years from now I will look back and smile. I still thank God every day for all my friends and family.




Lets get to it: A quick easy workout that you can get done in about 8 minutes following a good warm-up.


Go as heavy as you can to get the right effect.


Dumbell Thrusters (basically a squat to a press) x 50


Chin-ups (assisted or not) x 25


Break it up any way you want. Stretch at the end and add anything you feel you need to.


Gratefully yours,

JF