No weights today.  Try this instead:

Walk for 5-8min. gradually increasing the pace.  Begin a light jog and continue to pick up the pace until it feels like work.  Anywhere between 5-10 minutes should do the trick.  Hold this "work" pace for 2-3 minutes then slow down to a walk again.

repeat this cycle for one hour.

Enjoy the day!

MB

Upper body - push/pull ; repeat each superset continuously in reverse pyrmaid.  Do not rest.  Switch as quickly as possible to next superset.

Chest dip: 20, 16,12,/ pullup: 10,8,6

pushup: 20,16,12 / chins: 10,8,6

triceps dip: 30 x3 / straight arm pulls: 15x3

Power cleans                      3x10

reverse db lunge with same arm shoulder raise       3x12 each leg

goblet step up*                   2x12 each leg

weighted side lunge (lt. wt.)  2x12 each leg, one leg at a time

Jump squats                        1x50 with 1 minute hold at end

*goblet step-ups to be done off the side of a bench or platform, so instead of facing the platform, you will be parallel to it.

To do a goblet step-up, hold a dumbbell vertically under your chin, close to your body with a palms-up, fingerless grip.