Today, brought a friend along for her first gym experience.

Went 1 hr on the treadmill, intervals, switching between 0.0 incline to 14.0. Switched through speeds as well, varying from 3.5-6.6. Did good.

The did 300 crunches, 3 reps of 10 for triceps/biceps/shoulder, and did 30 ab things in this chair type of thing that you ... oh man, I don't know what it's called....