Sitting Bike

• 20 minute duration
• 4 miles
• 100 calorie
• Level 4

Chest Press Machine

• Level 0
• 30 reps (10 per set)

Overhead Press

• Level 0
• 20 reps (10 per set)

Arm Curl

• Level 0
• 20 reps (10 per set)

Abdominal Machine

• Level 0
• 40 reps (10 per set)

Prone stationary bike

• Duration: 60 minutes
• Levels: 1 – 4
• Total caloric activity: 270 calories
• Distance: 11.5 miles

Ab crunch machine

• 50 sets
• 2.5 reps (20 per rep)

Seated leg press

• Level: 3
• 60 sets
• 3 reps (20 per rep)

Walking track
9 laps (11 laps is equal to a mile)