WORKOUT:

9:10 AM - 30 mins of HIIT on the Stepper. 4.41 miles (133 AVG HR - 146 MAX HR) 208 Kcals.
Consisting of: 2 mins.(Level 6) followed by 1 min (Level 11) x 5 sets
2 mins.(Level 7) followed by 1 min. (Level 12) x 2 sets
2 mins.(Level 7) followed by 1 min. (Level 13) x 1 set
2 mins.(Level 7) followed by 1 min. (Level 14) x 1 set
2 mins.(Level 8) followed by 1 min. (Level 14) x 1 set

9:45 AM - 36:36 mins of Weight Training - Arms (96 AVG- 122 MAX HR) 123 Kcals.

Dbl Bicep Curls: 15/15, 10/20, 10/20
DBL Hammer Curls: 15/15, 15/15, 10/20,
Barbell Curl: 20/20, 15/30, 10/35
LF Arm Curl: 20/20, 12/30, 6/35

Dbl Overhead Press: 20/20, 15/25, 15/25
Bench Dips: 3 sets of 20
Rope Tricep Push-downs: 15/25, 8/30, 6/30
LF Seated Dips: 15/90, 12/105, 8/120

1:50 PM 45 mins. of Spinning @ home (107 AVG - 112 Max HR) 208 Kcals.

5:55 PM - 2 minutes of Push-ups:32 Regular,26 Bent Knees(116 AVG HR -127 MAX HR)10 Kcals
3 minutes of Crunches - 112 count (99 AGV HR -104 MAX HR) 11 Kcal
3 minutes of Planks (114AVG HR - 126 MAX) 14 Kcals
3 minutes of Squats w/overhead press (120 AVG - 124 MAX HR) 18 Kcal