- Half Hour Cardio/Hour Cardio
- Elliptical
- Bike
- Bike Intervals
- Erg
- 4 x 750m, 2' off
- 6 x 500m, 2' off
- 12', 10', 8' r22-24
- 6 x 1000m, 3' off
- 6k
- 8 x 2'on, 2'off
- 4 x 10' (4', 3', 2', 1' off)
- 30 min (24 avg)
- 3 x 15 min
- 3 x 2k (6k pace)
- 2k
- Weights
- Abs
- 5 x 1' plank
- 24 min abs
- 4' regular crunches
- 1.5' modified bicycle (switch legs every 15 sec)
- 2' side crunches (switch sides after 1')
- 1.5' modified scullers (move legs only)
- 15 sec break
- 1 min 15 sec buddha
- 1.5' hip thrusts
- 2' buddha
- 1.5' plank
- 30 sec break
- 1' side plank
- 30 sec break
- 1' regular plank (lift leg and opposite arm)
- 1' other side plank
- 1.5' reverse crunches
- 3' leg lifts
jan 6 2010 ∞
jan 9 2010 +