WU 5 min. 2 sets x 12 reps each. SERIES 1: Triceps extension machine (3 count raise/lower,) Triceps dips, Swiss ball abs; SERIES 2: wall biceps dumbbell concentration curls, cable biceps curls (lying down,) reclining abs; SERIES 3: upright rows (3 count hold w/ straight bar,) rear delt raises (2 count hold,) abs on slant board. Stretch.

Cardio of choice: WU 5 min; vary pace/incline every 5 min for 60 min (or longer;) CD 5 min and stretch.

Yoga or stretch class

WU 5 min. 2 sets x 12 reps each. SERIES 1: lat pulldowns (3 count hold), seated rows, reclining abs; SERIES 2: incline bench press (halfway up, down, full extension, down,) standing cable crossovers (2 count hold,) abs on Swiss ball w/ weight; SERIES 3: Smith rack sissy squats (1 count hold,) split squats (2 count hold,) Roman chair abs. Stretch.

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

Rest

Play a sport/activity of choice, min. 1 hour.