- 20 minutes on the cross trainer
- 20 minutes on the treadmill, including running 2km
- 20 minutes on the spin bike, alternating 2 minutes up, 2 minutes down
wednesday 1645
- taxing weights/strength training program(me) that takes 1 hour 40 minutes
thursday 1640
- 90 minutes on the spin bike, alternating 5 minutes up, 5 minutes down
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