I know because they are screaming at me when I move. Well maybe not screaming but the are complaining to let me know that they are not used to this stuff. But it is a good feeling. Kind of like it hurts so good.
Warm Up 3 min/5000 meters
Crunches x20
Leg raises x15
Lunges x20
Deep squats no weight x10
Smith Machine Squats x10 @ 30lbs
Pansy push ups x20
Wide Grip pull downs x20 @ 70lbs
Lat raises x20 @ 10lbs
DB curls x12 @ 15lbs
Tri Push downs 15 @ 50lbs

Cardio 15 min treadmill, 10 min bike, 5 min ellip.

15 minutes in the sauna, the best part of the workout. about 90 minutes door to door.

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