Cardio: 10 min bike (3.6 mi = 64 cal), 10 min stairs (56 fl = 151 cal), 10 min treadmill (0.78 mi = 104 cal), 15 min elliptical (1.18 = 143 cal). Weights: 50 ab presses (@80lb), 20 leg extensions (@50lb), 25 calf extensions (@50lb), and 20 reps on torso rotation (@55lb) in each direction. No A/C in the Y = awesome, sweat-tastic workout.