Warm up: 3 minutes rowing = 622 meters.

Lever Seated Leg Press: 3x12 70kg
Lever standing hip extension: 3x12x2 25kg
Lever chest press: 3x12 20kg
Lever shoulder press: 2x10 10kg
Pulley Row: 3x12 25kg
Back stretch: 3x12 25kg
Stomach crunch: 3x12 40kg

Cardio:
5 minutes walking at 4,5 km/h at 10 percent incline
5 minutes bicycle at levels 6 = 1,66 km

Polar A5 says: Total time: 0:53:33 Average Pulse: 122 In zone: 29:30 Kcals burned: 325 BMI: 33,1