- Stationary bike - warm up
- Barbell squats - (3x20)
- Single leg squats (back foot on step) - (3x20 each leg)
- 20" box step-ups - (3x15 each leg)
- Calf raises (heels hanging over step) - (40, 2x30)
- Incline dumbbell bench press (2x15)
- Bent over dumbbell rows (2x15)
- Pull-ups - 22
- Push-ups - 40
- Sit-ups - 250 with minimal breaks