15 min. treadmill warm-up

Core/abs

15×3 seated incline crunches
15×3 machine crunches: 1 at 30, 40 and 50
15×3 leg raises

Shoulders

15x3 seated dumbell presses at 5lbs in each arm
10x1, 10x1, 5x1 seated lateral presses at 5lbs ""
10 reps at 20 lbs machine shoulder press, 10 reps at 25lbs

15 mins treadmill after weights

tonight: planks and dolphin pose

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