5 minutes warm-up on the cross trainer, level 1 (.5 mile)

All sets 10 reps

3 sets pull-ups on gravitron, 35 pounds resistance
3 set leg presses, 165 pounds
3 sets lat pulldowns, 55 pounds
3 sets shoulder pulldowns, 27.5 pounds
3 sets push-ups on gravitron, 35 pounds resistance
3 sets seated rows, 70 pounds
3 sets assisted situps, 70 pounds
3 sets tricep presses, 35 pounds
3 sets donkey presses, 100 pounds