My workout program is simple. I wake up about 6:30 a.m I like to begin my day with moderate cardio. If the weather permits I usually run 30 min or 4 miles. Otherwise i use my treadmill to get in a sweaty cardio session. I currently am doing the 60 day Insanity dvd's,which consist of high impact plyometrics,and core strength training. The last part of my daily fitness routine is weights. I have 2 20lbers I work my biceps with basic curls alternating for 20 reps with 10 sets. I next use my curl bar with 25lbs on each end (total 50lbs) to do arm extensions(21's)3 sets of seven repeats. I work my arms for 30 min daily. On every other day I work abs & triceps after my Insanity dvd's. For my abs I hang from a bar pulling my body up for 15 reps doing 5 sets. Somedays I do crunches laying on my bench at incline, I do aprox. 200 crunches with this method. I directly work my quads each evening with my weight bench using leg extensions,I stack about 90-100 lbs, 12 reps,10 sets. I keep things simple primarily because I taught myself all these techniques and they are unique to my specific needs, I have seen my body transform. So my essential rule is cardio conditioning as primary fitness source,heavy helping of weights for muscle flex,(my dvd's include stretching techniques-IMPORTANT)My legs are of great importance to me for my overall look,so I use running,and leg extensions daily. As far as diet goes, I regulate my calorie intake to no more than 1800 calories per day.I am aiming to loose weight crrently. I eat lots of chicken,spinach,and I eat sardines as well as tilapia. I enjoy fresh herb salads and WATER is essential in feeling full after each meal. I like whole wheat flat bread with turkey & tomatoes and I add light vinegrette dressing sometimes. i still dont eat completely clean but about 75% of the time. I am not a bodybuilding competitor,and dont have much "competition" in my small town soo this workout is visually sufficient for my goals.