So now my new work out will consist of a 10 minute warm up and then go do weights. IN between weights I will sprint for a cardio and work SUPER hard for 4 minutes. Therefore spiking my heart rate. My weights have changed too. I'll update that later.
So here is yesterday's work out
Leg press 130lbs
Hip Adduction (inner thigh)
Hip Abduction (outer thigh)
Glute
Lower back
Torso Rotatio
Ab crunch
and 35 min total cardio