That’s a very long title. I ran for 30 minutes before this. In my brand new Vibrams. Very sexy.

Warm-Up (each for 30 seconds, unless noted otherwise)
Jumping Jacks
Shoulder Circles
Quad Stretch Walk
Reverse Elbow-Shoulder Circles
Chair Pose
Alternate Front Raise Jump Lunge (skipped)
Egyptians
Standing Torso Twists
Over the Fence
Duck Under (skipped)

Strength Training
Ab Walkouts - 3 sets//8 reps//Body Weight
Lying Bent-Knee Windshield Wipers - 3 sets//10 reps//Body Weight
Dumbbell Rear Delt Row  - 3 sets//10 reps//15 lbs (each arm)
Dumbbell Lunge (long stride) - 3 sets//10 reps (each side)//15 lbs (each arm)
T-Push-ups - 3 sets//10 reps (each side)//Body Weight
Dumbbell Step Ups (low step) - 3 sets//11 reps (each side)//30 lbs (each arm)
Hip Thrust - 3 sets//15 reps//Body Weight 

Cool Down (each for 30 seconds, unless otherwise noted)
Low Lunge (each side)
Doorframe Y Stretch
Forward High Lunge (each side)
Downward Dog Pose
Standing Hurdler’s Stretch (each side)
Shoulder Stretch (each side) 

Duration 46 minutes
Reps 181
Sets 15
Calories Burned 502 (plus 413 from running, total 915)