Cardio and weights
Spin class for 60 minutes
1-hour lifting session
try to do 2 exercises per muscle group and do lower weights for longer period of time
example: pick a weight and do sets until failure using 50% of your 1 rep max. (you should be going for a minute straight probably)
try to do some leg exercises too
and get in 25 pullups and 25 push ups as well as ab work
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