20 minutes bike, level 8
40 minutes treadmill, 5 min warm up, 20 min run, 15 min cool down

Abs
Ball crunches: 3 x 15
Teasers: 3 x 10
Bicycles: 3 x 20
Oblique crunches: 1 x 25/side
Regular crunches: 3 x 10