Arms & Cardio

Cardio:
Walk 10 minutes on a 15 incline level 3.8
Sprint Intervals- level 12.0-12.5- 10  minutes
   Sprint 30 seconds
   Hop of treadmill 30 seconds & do mini squats with feet straddling the treadmill
   *repeat sprints 10 times

Arms:
Barbell push press close grip X 15
Barbell bent over row X 15
30 seconds plank
Repeat X3

Chest flys X 15
Reverse flys X 15
30 of any ab exercise
Repeat X3

Dumbbell press with back on stability ball X 15
Curls while sitting on stability ball X 12 each arm
Pushups with feet on stability ball X 20
Repeat X3

Abs on medicine ball