I start with 10 minutes of stretching

∘ 30 minutes on the treadmill at a 7 incline (half walking half running) 

∘ 3 reps of 10 of lunges (both legs) 

∘ 4 sets of 10 of both crunches and sit ups

∘ 2 minute plank

∘ 5 minutes of russian twists

∘ 5 minute break before doing the second half

∘ after the break you start with more stretching 

∘ 3 sets of 10 scissor kicks  

∘ 2 sets of 20 of both knee push-ups and incline puch-ups

∘ curls 2 sets of 20 at 15lbs 

∘ weighted butterflies 2 reps of 10 at 5lbs

∘ incline chest presses 3 reps of 10 at 10lbs

∘ bench 1 rep of 10 at 45lbs, 2 reps of 10 at 55lbs

∘ lateral arm raises 3 reps of 10 at 5lbs

∘ last is stretching and cool down, cleaning your equipment and drinking water

MAKE SURE TO DRINK WATER REGULARLY WHILE WORKING OUT