This is workout one - the weight orientated one of the two she has made. The other focuses on cardio work and no weights.

- Warm up on the bike. 5 minutes on level 9 at 90+ rpm. Followed by 10 minutes on level 15 (I've never been higher than 12!) at 110+ (for the record, I tried this yesterday. There is as much chance of me doing that as finding WMD in Iraq). I settled at 100+, and was sweating buckets by the end. This is the warm up and I've already done more on the bike than I would in a usual session.
- Squats. With weights. Heavy ones.
- 2000m row on highest setting, flat out. (this takes under 9 minutes. Albeit 8.59, although that's still under 9!)
- weights - 3 different types, doing what is called "drop sets" where you start with a low(ish, we're still talking 20kg+) weight and do 12, then do another set of 10, then a set of 8, each time increasing the weight).
- 1500m row on highest setting, flat out
- weights, as before, different ones. Including the seated row. Which I found incredibly hard after just rowing 3500m.
- 1000m row. you get the picture...
- sit ups. Lying on a 45% incline. Upside down. Until you can do no more. In front of a mirror. All you can see is your face turning ever more incredible colours every time you come up.
- Crunches. While supporting your entire body weight with your arms. Until you can do no more.
- floor crunches. 3 sets of 10
- floor side crunches. 3 sets of 10
- stretch, curl up, collapse.

The only plus to this was that my missus has her plan tomorrow with the gym bunny. Except the gym bunny is doing it as a personal trainer session. Which means she controls the rest periods etc - I at least could collapse in a heap every now and again ;-)