Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 2x12 20kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
8 minutes walking at 5km/h level 5-6-8-10
2 minutes paddling at levels 2 and 4
6 minutes rowing = 1100 meters
6 minutes bicycle at levels 5-6

Polar A5 says: Exe time: 1:12:08 Avarage pulse rate: 128 In zone 14:40 Calories burned: 506 BMI 33,1