Cardio: 14 min bike (5.04 mi = 82 cal), 11 min stairs (45 floors = 122 cal), 21 min elliptical (1.61 mi = 190 cal). Weights: 30 lat pulls (@60lb), 20 bicep curls (@30lb), 15 delt presses (@35lb), 50 ab presses (@75lb), 50 reps hip abductor (@100lb), 50 reps hip adductor (@80lb), 50 leg presses (@95lb), 35 leg extensions (@50lb), 50 calf extensions (@45lb), and 20 reps on torso rotation (@50lb) in each direction.