Hiit on Elliptical were I warmed up for 3 minutes then upper the incline and resistance by 2 every 2 minutes 3 times and then did the same thing back down. Then I did it over again doing only 1 min.

Burned 433 calories in 35 minutes

Tri & Bicep Low Intensity/High Rep Workout

Prone Incline Curl 3 x 25 x 10 lbs

Incline Dumbbell Curl 3 x 25 x 8lbs

Swiss Ball Crunch 3 x 75

Standing Cable Overhead Rope Extension 3 x 40 x 30lb

One Arm Preacher Curl 3 x 50 each side x 10 lb

Swiss Ball Cobra 3 x 40

Bench Dip 3 x 12

Standing EZ Bar Curl 3 x 25 x 5lbs

Laying concetrated curl 3 x 20 x 8lb

Swiss Ball Praying Mantis 3 x 20

Total calories burned 902, time 2 hrs