Stretching, then 2 sets of 12 different exercises, mostly push-ups & pull-ups, a few creatively named bent over rowing exercises "heavy pants" and "lawnmower". Followed by ab-ripper, which was 25 reps of I think 14 different ab exercises. I didn't get near 25 on most of them.
I'm doing the nutrition plan too.
Protein bar & milk for breakfast.
Turkey sandwich & apple for lunch.
Ham, green beans, & milk for dinner.