Notes
30 push ups, 45 sets of dumbell lat rows per side, 45 bench dips, 30 supermans, 45 step-ups per leg, 45 lunges per leg, 60 squats, 20 alternate shoulder presses per side, 45 seated triceps press, 30 quad curls, and 30 hamstring curls.
Next, the stretching. Two repetitions each of bent-leg calf stretch, straight-leg calf stretch, kneeling hamstring stretch, lying hamstring stretch, quadriceps stretch, hip flexor stretch, gluteal stretch, hip rotation stretch, Swiss ball shoulder and lat stretch, Swiss ball chest stretch, Swiss ball lower back stretch, and downward facing dog. Followed up by about five minutes in lotus position.
Finally, core work! Next up, 60 crunches, 60 leg pushaways, 18 Swiss ball bridges, 36 Swiss ball supermans, and 12 prone hovers. Held the last hover as long as I could--1:24. Not too bad for being at the end of all that...