This was my Friday's workout that I did not post. 

 

Warm up:

 
  • Treadmill: 12 minutes, no incline, 3.6

Workout Session - cardio

  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes, RPMs 60-70, level 2
  • Stationary bike: 8 minutes, RPMs 90-100, level 7
  • Stationary bike: 8 minutes: RPMs, 60-70, level 2

Then...

  • Treadmill: 4 minutes, 3.6 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline
  • Treadmill: 1 minute, 5.5 speed, 5.0 incline 
  • Treadmill: 1 minute, 6.5 speed, 5.0 incline 

Cool down: