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Late last year, I came up with the idea of extending the concept of rotating lessons when doing the Perpetual Lesson. What I figured out was that it would be nice to practice the Perpetual lesson (PL) and add a lesson of your interest every week, as when doing the 12 week course. For example, one week you would do the PL + Lesson 6 for the back. Next week, you can perform the PL + Lesson 11 for the hands and forearms.

Since the PL takes me around 30 minutes to complete and to keep my training time below an hour, when I redid the 12 week course again during the start of this year, I noted which exercises I found the most demanding from each lesson. Thus I made a kind of summary of 5 exercises per lesson. So when I add a lesson each week, I only add these 5 exercises, for a total of 13 exercises (8 from the perpetual plus the 5 from my summarized lesson). So my routine looks like this:

Morning
1. Dips (4 sets)
2. Deep-knee bends (3 sets)
3. Sit-ups (3 sets)

Night
1. Walk 3 miles
2. All 8 exercises from the Perpetual lesson
3. All 5 exercises from the summarized lesson (If bodyweight exercise, 3 sets. If isotonic, 2 sets)

I've being keeping up this training regime for the last 6 weeks and it has being working wonders!!! Besides gaining a little muscle, I have lost weight and look more ripped than before Also, it keeps me more motivated to train because each week my routine changes.

Great routine, Luis! And keep up that walking! It's something that you can do for life, that gives so much benefit.

My family and I have always loved walking. Since I was a little kid, my father would take me for long walks. Besides the exercise, I came to know my city very well thanks to it. He taught me to walk at a good pace. I simply love it!!!

I read your post, are you alternating workouts with the PL workouts or do you do this workout everyday.

Ttiros, I do this workout as outlined from Monday to Saturday. That does not mean that I push myself to the limit. I workout with the "Train, Don't Strain" mantra and have not experienced any soreness any time. Sometimes I'll tackle each exercise at a time or sometimes I will do small circuits of the bodyweight type exercises (2-3 exercises). If for whatever reason I feel a bit tired, I may rest a day. Hope this clears up your doubt.

Sure does. Thanks. I guess I really need to train not to strain.

"Train, Don't Strain" is the key. As Bridge once posted, Charles Atlas designed DT for life. If you follow it according to it's rules, it will keep you fit and good looking for life!