3-minute warm-up:
walking at 4.0 mph
4.5 incline
3-in-1 intervals:
20 minutes/alternate
3 minutes walking 4.0 mph, 4.5 incline
1 minute running 5.5 mph, 0 incline
elliptical runner:
10 minutes
resistance level 6
seated rows:
3 sets
15 reps
30 lbs
bicep curl/shoulder press combo:
3 sets
15 reps
8 lb weights
squats with upper reach:
3 sets
15 reps
8 lb weights
plank with leg extensions:
3 sets
20 reps each leg
