So What's your Exercise program? Me? First thing in the morning, every morning. I ride my bicycle at least 10 miles a day. Speeds vary from 9-25 mph pedaling all the way. Pushups 100-150 reps every other day. Jacknife crunches 100-150 everyday. Squats body weight, until failure. Twisting and stretching beyond pain. Heavy bag 30-60 min every other day.