Back to doing my own thing:

30 min. on the treadmill
-5 min. warm up at 4.3, incline 5.0
-15 min jog - 6.5
-10 min. walk at 4.2, incline 6.0 then 8.0

Three rounds of:

(10) Barbell squats - 45lb bar +30 lbs.
(24) Walking lunges, 15 lbs ea. hand
(24) Jumping lunges
(10) pull-ups
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Sit ups:
(25) sitting on the ball - holding a 25lb ball
(25) on floor - slow
(25) crunch to the right
(25) crunch to the left
(25) reverse crunch