30 min. HIIT cardio (stationary bike)
-resistance: 15
-lowest speed: 55 SPM
-highest speed: 68 SPM
3 min. warm up........6 min. cool off
-distance: 6.9 miles
-calories burned: 456

ab stretching
-Seated Leg Tucks (4 sets; BW; 20 reps)
-Incline Bench Crunches (3 sets; BW; 15 reps)
-Obliques (3 sets per side; 20lbs; 20 reps)

total body stretching about 15 min.

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