Day 1: shoulders, chest & triceps ~ 4 sets each shoulder press/chest press/lateral arm raises/triceps extension (each side) — I used 25lb dumbbells for the shoulder press, chest press, and triceps extensions (each side) and I used 15lb dumbbells for the lateral arm raises. I am going to have some new callouses on my hands by the end of this program. I can the spots where the new ones will end up and boy are those spots sore now!
Day 1 ~ 10 burpees (1 set)
Day 1 ~ 30sec high knees + 30sec march steps (no rest)/3 sets