1 mile warm up run

REPEAT (3) TIMES:
(24) walking lunges w/ 15lb weight in each hand
(10) pull ups
(20) telehops
(20...alternating arms) bicep curls - 15 lbs each hand
(15) dumbbell bench press - 15 lbs each hand
(10)each leg - standing on one leg, bend forward at the waist (holding 15lbs in each hand) - keep back straight, opposite leg stays straight and lifts up...(HARD TO EXPLAIN)
(12) bent over 2 dumbbell row - 15 lbs each hand

Abdominals - repeat (2) times
(25) crunches on exercise ball, holding 16lbs ball.
(30) rotate ex. ball side to side while scissor kicking legs
(25) crunches on floor.