Warm up -
Elliptical trainer - 30 minutes - 362 calories
Cool Down -
Elliptical trainer - 16:30 minutes - 195 calories

Total calories - 557

Lower Body -
1. Calf raises (machine) (15-35-42.5-55-15-15)
2. Machine squats (55-75-82.5-95-55-55)
3. Seated leg curl (37.5-45-52.5-60-37.5-37.5)
4. Seated leg extention (30-37.5-45-52.5-30-30)
5. Hip Abductor - (40-50-60-67.5-40-40)
6. Hip Adductor - (40-50-60-67.5-40-40)
7. Lower back extentions (for gluts) - (50-60-75-90-50-50)