Fiddled at bit with my work-out not content with the amount of weight work I do:


Warm up: 5 minutes walking at a speed of 4,5 km/h with a 10% inline

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
6 minutes rowing = 1175 meters

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
Bicycle 6 minutes level 6 = 2,17 km

So a lot more weights and a bit less cardio

Polar A5 says: Total time: 1:11:23 Average Pulse: 124 In zone: 15:42 Kcals burned: 470 BMI: 33,1