Run one lap around track (if you are here at the y that is 1/3 of a mile if you are at a reg. track it is 1/4 of a mile....if you can not get to a track then go by time and jog for 2 or 3 min.)
16 Squats - no weights
12 Squats - 5 pound weights
8 Squats - 8 pound weights
4 Squats - one 8, and one 5, in each hand
WITHOUT SETTING WEIGHTS DOWN, turn your body to face the step, keeping the right foot up on it. You are now doing stationary lunges. Now, do:
4 Lunges - one 8 & one 5 in each hand
8 Lunges - 8 pound weights
12 Lunges - 5 pound weights
16 Lunges - no weights
SWITCH to left foot on bench & repeat!
Grab a ball and put it up against a wall and lean in. Place your forearms into the ball. You will be standing on an angle / diagonal. Do calf raises. 50X
Push ups work your chest, back, bicep, tricep, shoulders, and most important--abdominals.
Do as many as you can
Abs:
Single crunches x 12
Up-hold-3 pulses x12
Lift your legs crossed up in the air; small movement up and down x16
Lower them and start scissors x16
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