I had a good workout today and want to record it. Plus my closet personal trainer wants to come out. I'd really like to be one someday like my older sister! :) I love working hard and sweating. You can't beat endorphins! So if you want a good workout, give this a try. Adjust it to fit you - faster or slower speeds, more or less weights.

TREADMILL:

2 min. incline 2.0, speed 6.0
6 min. incline 2.0, speed 6.4
Lower incline to 0.0
Continue at these speeds for 2 min. incriments:
6.6, 6.8, 7.0, 7.2, 7.4, 8.0
cool down - 2 min. at 4.0

WEIGHTS:
Here is a link to see what the exercises are:
http://www.crossfit.com/cf-info/excercise.html

Repeat this (3) times:

(20 reps) kettlebell swing w/ 20lb. dumbell (raise dumbell over head in swinging motion as you stand from
squat)

(20 reps) wall balls w/ 8lb. ball (throw medicine ball up, squat after catching, throw back up as you stand)

(20 reps) dumbell split lifts w/ 8lb. dumbells each hand (raise dumbells over head as you jump to a lunge, alternate legs)

(20 reps) Incline sit-ups

ON A MATT:

(30) push ups (3 sets of 10)
(150) crunches (25 reps of 6 varieties)

DON'T FORGET TO STRETCH!!! :)