Today I woke up sort of sore and just feeling a little sluggish. After coffee and breakfast I decided I had too much to do today to try and force a huge leg workout and cardio session that would likely leave me washed out for the rest of the day. Using my body cues I inserted my weekly cardio workout (normally my Friday) and hit the legs hard tomorrow and chest on Friday. You can always switch your schedule around based on how you feel, and you SHOULD to prevent injury or just get sick and tired of exercising. I tell ya…I feel great because now my body has that extra day of muscle recovery and I know my leg workout tomorrow will be 100% better than if I had forced a workout this morning.
Treadmill and Stairmaster Cardio Routine:
5 min. Warm up on Treadmill at 5%, 3.5 MPH
Alternating 1 min. with Left Side Shuffle, Backwards Jog, Right Side Shuffle, Forward Run or 10 minutes all at 5% incline.
Recovery for 1 minute at 5%, 3.0
Alternating 30 seconds of the above at 10% incline for five minutes.
Recovery for 1 minute at 5%, 3.0
Last three minutes 15% incline backwards walking.
MOVE TO STAIRMASTER IMMEDIATELY
12 min. routine alternating 40 seconds of level 15 with level 8 recovery of 1:00 minute.
Final three minutes, turn around on stairmaster to face opposite direction and quick step 3 mintues at level 12 for cardio burnout.
MOVE IMMEDIATELY TO FLOOR
10 - Pushups (no knees)
20 - Hand to ceiling crunches
10 - Pushups (on knees)
20 - Leg in and outs
10 - Pushups (on knees)
20 - Leg Pumps
20 - Hand to ceiling crunches; legs elevated
Colapse on mat and wait for help. 
J/K