10 minute run

6 minute ab circuit

3*15 pushups 

3*20 curls

3*20 weighted tricep

3*15 slow release bar

3*6 pull up

3*15 leg press

3*15 calf machine 

3*15 abductor machine

3*15 adductor machine

3*15 incline sit up 

3*15 ab machine