Did you do your push-ups???
OK, today, the plan is to do 5 sets of 20 squat/shoulder press combos. Again, you can do all 5 sets at one time, resting one minute between sets, or you can break it up and do a set here and there throughout the day. Just get it done.
Here's how to do a squat/shoulder press combo: grab some dumbbells and stand w/ your feet about shoulder width apart. Hold the dumbbells up by your shoulders with palms facing in towards you. Squat down slowly as though you are sitting back onto a small, low bench. Get as low as you can but don't let your knees come out over your toes. Then, in that low squat position, come up quickly as though you are about to jump up in the air, while simultaneously pressing the dumbbells up over your head and rotating your arms/wrists so that at the top stretched out position, your palms will be facing out away from you.
This is one of my favorite all around exercises.