Evaluating Part Deux

Ok so my progressive cycles program didn't actually work for me. Not only did I have difficulty scheduling time to exercise, but I also lost motivation as the exercises became even more difficult. I only did that for a month before I slowed down. Then about a month and a half ago I stopped exercising and I've gained 10 lbs. since then.

I realize now what I need to change: instead of quickly building up my level of challenge, I should simply do whatever exercising I need to do every day for five days. It won't be based on time, but on intensity. I'll attempt the interval idea - exercise at 80-90% for 30 sec and rest for 2 min and do that for at least five cycles. The "rest" is really walking in place and slow, deep breathing to bring my heartrate down. Then on the sixth day I do as much of my test exercises as possible to see what I can do. I should do as many of each exercise as possible with noticeable improvements with each week for three months.

This will be the overall goals for the test exercises:
100 of each - push-ups, squats, and kicks (each leg)
10 pull-ups
3 min v-hold for abs
Alternate weeks:
60 each in two minutes - sit-ups and push-ups
16 min for a 2 mile run or 24 min for a 3 mile run
20 min striking on a bag, at least 1 hit per second, 50/50 upper and lower body

Looking forward to this!