30 min. on the treadmill
-jog 15 min. at 6.2
-5 min. at 4.2, incline 10.0
Last 10 min, keep increasing speed every 2 min...
I went from 6.0 - 7.8
cool down 2 min.

weights (I only had 20 min.)

(12) dumbbell shoulder press 15lbs each hand
(12) pull ups
(repeat sets)

(8) bicep curls each arm, 15 lbs each hand
(12) push ups
(repeat sets)

(12) squat and dumbbell raise, 15lbs each hand (don't know how to explain it) ...arms straight down in between legs as you squat down, when you come up, arms bend at elbow and hands reach the chest...
(repeat)