5 minute warm-up on the spink bike (going from gears 5-9)

Shoulders
Overhead press on the stability ball: 3 x 10 @ 10 lbs
Lat raises: 3 x 10 @ 10 lbs

Abs
Bicycles: 2 x 24
Crunches on stability ball: 2 x 15

Cardio
40 minutes treadmill (3.1 mi run with a couple hills and sprints because I was bored + c/d)
10 minutes Arc Trainer, hill intervals, level 7

Totals
Time: 82 mins
Kcals: 782 (45% from fat)
HR: Max 188 (95% max), Avg 151 (77% max)