45 min excercise

10 on a trackmill

Legs:
2 sets 15 reps of Bench press
2 sets 20 reps of outer thigh press
3 sets 20 reps of inner thigh press
2x20 reps of calf rises

Shoulders'n'arms:
2x20 reps of biceps
2x20 reps of triceps
2x20 reps of biceps and chest muscles

Abs:
2x10 reps of crunch
1x20 reps of side crunch

2x10 sec of plank

strech

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