Thanks for you …

i have been doing this workout for about nine years in martial arts warm ups and you should try to add in a 30 sec midway (90 degree) hold in the pull up, chin up, and push up possitions right after the twenty minutes. its great!

my resistance training is on an every three day cycle. meaning i use free weights on day one, then i max on push ups and then do the push up/pull up/ squat sets on day two, then i work out with my total gym on day three. also i fit in 200-2000 crunches (not all the same type of crunch tho) and i do at least a 5 mile run every day (usually with a weight vest) and do a set of 30 pull ups at 4/5ths of the run. i do this seven days a week and usually take a day off every month or so when (depending on how hard i work). thats the ruff outline of my workout. also if you want to step up the intensity of your resistance training go for a hard run before hand so that your cardio is already spent.

I use a GoFit vest. its a comfortable fit but i’ve found that if you do standing leg stretches where you need to bend over or do push ups with on the Velcro straps tend to tear but you can sow them back on easily enough. there are definitely nicer brands out there but GoFit was the most affordable. something you might like to try though if you get the chance is running with a heavy punching bag on your shoulder (switch sides at half way).

I’ve heard of the Xvest. they look like they’re made of tougher fabric than the GoFit vests. I would probably go with the Xvest.