Cardio: 11 min bike (3.96 mi = 64 cal), 11 min stairclimber (56 fl = 151 cal), 11 min treadmill (0.88 mi = 115 cal). Strength: 50 ab presses (@80lb), 40 reps on hip abductor (@105lb), 40 reps on hip adductor (@85lb), 30 leg extensions (@55lb), 40 leg presses (@110lb), 30 calf extensions (@50lb), and 50 reps on torso rotation (@60lb) in both directions.