1
Eat some protein. If you don't you will just kill muscle and not grow muscle.

2
You want to turn on some music to get your mind off the work out.
I find it more fun with music too. Get some music that has a good beat that you can work to.

3
You want to start off with stretching. You don't want to work out with a stiff body. If you do you will get cramps.

4
After the stretch you want you lie on your back and do 50 sit-ups, 20 bicycle exercises. Knees to elbows and no cheating. This will give you a great abs.

5
After that you want to do some leg holds. This is where you lie on your back and lift your legs 4 to 5 inches off the ground. This one will get your back thighs, inner things, and buttocks.

6
Then after all that you want to do 25 push-ups. Girl style or guy it doesn't matter. This will get your arms and upper body.

7
This is the last step of them all and it is the most important one. You have to be persistent. That is the major key.