WORKOUT

5:05 AM - 80 mins. of Weight Training (91 AVG - 127 MAX HR) 260 Kcals.
In-Zone: 1 minute
Bench Press: 65/15, 75/15, 85/15
Knee-in & Outs: 3 sets of 30
Cable Crossover: 30/15, 30/15, 30/15
Straight Leg Hanging Raises 3 sets of 10
Incline Flyes: 15/15, 20/15, 25/10
Dbl Side Bends: 15/15, 20/15, 25/15
Row: 25/15, 35/12, 45/10
LF Abdominal: 80/15, 80/15, 80/15
Dual Pulley Row: 60/15, 67.5/12, 75/10
LF Lateral Raises: 30/10, 30/10, 30/10
Shoulder Press: 30/15, 35/15, 35/15
Dbl Side lateral Raise: 10/15, 10/15, 10/15

6:40 AM - 32 mins. of HIIT Training - Run 3.1 mils(136 AVG - 157 MAX HR) 233 Kcals.
In-Zone: 30 minutes
Warm-up: 5.5 mph/6 mins. x 1 = 6 minutes
HIIT: 5.5 mph/2 mins - 6.5 mph/1 min x 7 sets = 21 minutes
Max-out: 6.5 mph/1, 7.0 mph/1, 7.5 mph/1 = 3 minutes
Cool-Down: 5.5 mph/2 minutes = 2 minutes

5:30 PM - 45 mins. of HIIT Training run/walk- 4 miles (127 AVG - 146 MAX) 292 Kcals.
In-zone: 35 minutes
WARM-UP: 5.5 mph/6 mins. x 1 = 6 minutes
HIIT RUN:
6.5 mph/1 min - 5.5 mph/2 mins. = 3 minutes
6.6 mph/1 min - 5.6 mph/2 mins. = 3 minutes
6.7 mph/1 min - 5.7 mph/2 mins. = 3 minutes
6.8 mph/1 min - 5.8 mph/2 mins. = 3 minutes
6.9 mph/1 min - 5.9 mph/2 mins. = 3 minutes
7.0 mph/1 min - 6.0 mph/2 mins. = 3 minutes
WALK: 5.9 - 4.0 mph with 1 mph decrease every 1 minute = 20 minutes