Abs...Calves...and Cardio

Here we go....

Bent Knee Vertical Raises 3 sets 20 reps
Seated Leg Tucks 3 sets 20 reps
Cable Crunches 3 sets 20 reps 40 50 60lbs
Seated Twists 3 sets 20 reps

Seated Calve Raises 180 180 180 180 4 sets 20-20-20-20 reps

HIIT cardio
20 minutes 2 minute warm up 12 work sets 6 minute cooldown
Treadmill
10 minute cooldown
14% incline
3.0 mph