WU 5 min. 2 sets x 12 reps each. SERIES 1: decline bench press, preacher curls (3 count raise/lower), abs (3 count hold); SERIES 2: lat raises (side-front-side-lower), machine flys (4 counts in, 4 count release), abs (10 to each side); SERIES 3: biceps curls at the cable seated row, seated military press, push-ups; stretch.

Spin class or WU 5 min: Bike 5 min climb, 5 min sprint; 10 min climb, 5 min sprint; 15 minute climb, 5 minute sprint; 10 min alternating climbs/sprints (1 min each.) CD & stretch.

Yoga/ Stretch class

WU 5 min. 2 sets x 12 reps each. SERIES 1: lunges, sissy squats (2 count hold,) abs on ball (up, up, down, down); SERIES 2: straight bar triceps extensions on ball (3 count raise/lower,) triceps pressdowns (2 count hold,) abs lying on bench; SERIES 3: back extensions (stop a halfway point,) lat pulldowns (2 count hold,) abs on roman chair; stretch.

WU 5 min. Jumprope: 10 min. Gauntlet: 15 min. Rower: 15 min. CD 5 min. & stretch or 1 hr. swim/bike/run

Activity of choice for one hour, preferably outdoors.

Cardio of choice: at least one hour, at a higher intensity level than normal.