Upper Body

Push-ups Three Sets of fifteen
Upright Rows Three Sets of ten at 40 lbs
Back Flies Three Sets of ten at 20 lbs
French Curls Three Sets of ten at 20 lbs
Reverse Curls Three Sets of ten at at 40 lbs

I rest 30 seconds between sets and about two minutes between exercises.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick Five sets of Eight.
Leaning Knee Raise Five sets of Eight.
Round House Kick Five sets of Eight.
Front Kick Five sets of Eight.
Back Kick Five sets of Eight.

I did my Conditioning 1 running workout for 2.93 miles. In this workout I run a half a mile then walk for a tenth of a mile so my total run was about 2 miles.

Michael Cole