Tuesday: 6pm

2 minute warm up (quads/calves))

28 minutes on the elpitical
5 minute warm up
1.5 minutes hard (13 calories per min)
1.5 minutes soft (10 calories per min)
1.5 minutes hard (13 calories per min)
1.5 minutes soft (10 calories per min)
5 minutes med (reverse)
5 minute cool down

cruches on ball
4 aets of 12 reps

plank
3 reps, 20 seconds each

Wednesday 6:20pm

2 minutes streching
25 minutes on the bike (80 rpm)

crunches on ball
12 reps 4 sets


planks
3 reps, 20 seconds each