because everyone in our group does their own thing cardio and abs-wise. I don't have one of those bands nor does the gym make them available unless you're a trainer, so I did the following:
3 sets 20 ball crunches holding 10 lb. medicine ball overhead
2 sets 15 oblique ball crunches holding 10 lb. med ball in the same manner as above
3 sets 20 reverse crunches holding 6 lb. med ball between my knees
1 set machine crunches at 55 lbs.
3 sets seated leg tucks 2x20, 1x15
3 sets cable crunches at 50 lbs., 12-15 reps per set
My first time doing these and, while I focused of contracting my abs to move the weight, it still didn't feel like it was really doing much. We'll see how my abs feel tomorrow.

Cardio: HIIT on treadmill; didn't count intervals but started with 3 min. warmup, followed by 1 minute hard, 1 moderate until I reached 19 minutes (at which time my right knee was started to bother me). Finished with minutes moderate pace and 2 minute cooldown.

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