1 Run 400 meters

2. Push Ups Every 45-60 Seconds

8|6|4|4 -10|8|6|4

3. Dumbbell Circuit 1 ( Increase weight each round if able )

15, 12, 9, 6, 3 reps per round

Bent over Row , Goblet Squat, Press

4. Finish with 75 Sit ups

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.