Cardio - 45 min - 1min Run 2 min walk...starting at the very beginning with a faster pace. A better pace. A more natural pace...not so g*ddamn slow.
Weights - 20 min. Arms/Squat with DB & some weight machines. good.
Abs - Crunches = good.
Trying to work the lower abs felt like I was tearing out my abdomen by my hands. I don't think I can adequately describe how it felt.
No leg raises for me! obviously did too many last Thursday and I still haven't recovered.