Cardio: 11 min bike (3.96 mi = 67 cal), 13 min stairs (66 fl = 178 cal), 13 min treadmill (1.07 mi = 139 cal). Weights: 15 lat pulls (@60lb), 15 bicep curls (@25lb), 15 delt presses (@45lb), 50 ab presses (@80lb), 30 reps on hip abductor (@105lb), 30 reps on hip adductor (@85lb), 30 leg extensions (@50lb), 25 calf extensions (@45lb), and 20 reps on torso rotation (@50lb) in each direction.