I started out with 40 min of the stair mill - something like 172 floors. Then I stretched out my legs. Once I stopped sweating I starting a with 50 sit ups, 30 leg raises, 40 bicycles, 1 min plank, 1 min on each side plank, 50 superman's, 15 push ups. I did 3 sets of these. Then did 40 crunches on the ball, 15 push ups with my feet on the ball, and 25 things were my feet were on the ball hands on the floor and I rolled the ball towards my hands with my feet. I streched out again and headed home. My knee felt great the entore time. The only thing is that right now - as I write this my right foot keeps cramping.