Cardio: 15 min bike (5.4 mi = 85 cal), 12 min stairs (57 fl = 153 cal), 10 min treadmill (0.77 mi = 99 cal). Weights: 15 lat pulls (@70lb), 10 bicep curls (@40lb), 10 delt presses (@45lb), 25 ab presses (@85lb), 20 reps on hip abductor (115lb), 20 reps on hip adductor (@95lb), 20 leg presses (@110lb), 25 leg extensions (@55lb), 25 calf extensions (@45lb), and 10 torso rotations (@65lb) in each direction.