This workout can be accomplished in just over an hour in the comfort of your own home.
A 5-10 minute warm up is recommended.
Go through the usual stretching routine both before and after all workouts.
Dynamic stretches are encouraged and can be done before the workout
and in addition to the regular stretches.
(Crossover Run, Kareokee, Mountain Climbers, Front and Side Leg Swing[10 each])
Warm Up
				Hydrate
Stretch
				Hydrate
Aerobic / Cardio		Choose 1 or more
20 - 30 minutes total
Run
Bike
Erg
Other - Ask me first
				Hydrate
Calisthenics
	Core - Front		Choose one or both sections
Ab Circuit: 25 each -or- 10+ SLOW each				Must do whole circuit
1. Legs straight		4. Legs straight & up
2. Legs bent		5. Legs bent & to the right
3. Legs bent & up		6. Legs bent & to the left
45sec ON / 15 sec OFF : 3X in a row				Choose 2 or 3
Up, Down, & Outs		Flutters
Alt. Elbow to Knee		Scullers
Dolphin kicks		Bicycles
Six inch hold		V-Ups
				Hydrate
	Core - Back		Choose 2-3 from each section
45sec ON / 15 sec OFF : 3X in a row
Scuba Steves (Swimmers)
Supermen
TV's
3 sets : 15-20 reps
X-Raises
Back Raises		(Use
Leg Raises		stairs
Alt. Leg Raises		or bed)
3 sets : 5/side (w/ 2 sec hold)
Fire Hydrant		w/ or w/o kick
Side Leg Raise
Heel to Ceiling
				Hydrate
	Upper Body		Choose 2 or 3
3 sets : 10+ reps
Push-ups		Regular / Incline / Decline
Dips		(Use a chair or stairs)
Bent Fly		(Use weights or books or soup cans)
Shoulder Raise		Alt. Front & Side		(see previous)
Shrugs		(Use weights or books or soup cans)
3 sets : to Burnout
Regular Pull-ups		(Use beam in garage or basement)
Horizontal Pull-ups		(Use a sturdy table)
				Hydrate
	Lower Body		Choose 3 or 4
3 sets : 25 reps
Jumpies		Arms out, Chin height!
Squats		Wide Stance [elbow width]
Calf Raise		(Use stairs)
2 sets : 15-20 / side
Mountain Climbers
Split Jumps
Lunge		in place
Side Lunge
Alt. Calf Raise		one at a time
Pyramid up to 10 and back down
Hoppies		Arms out to sides, Chin height!
Stretch	---	Refuel	---	Hydrate