45 jumping jacks
30 seconds punches


30 hip width squats ( add those weights to your shoulders)
pelvic tilts - 3 sets of 20 do, do 20 reps and rest for no more than 8 seconds repeat for 3 sets ( to add resistance place a dumbbell on your pelvis.. I use a 5lb dumbbell)
link for form

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> http://www.youtube.com/watch?v=lTX15Qk1xTM

30 seconds of butt kicks
30 seconds of squat jacks here is is link for form

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> http://www.youtube.com/watch?v=MnjnezVfwY4

15 reps of bicycle crunches ( left then right = 1 rep)
5 push-ups
5 sit-ups
(repeat those upper body workouts twice)

30 seconds butt kicks
30 seconds punches

Stretch and you're done :-)

2 Liters of water, 2 servings of whole grains, 3 veggies, 2 fruits

HAPPY FRIDAY :-)