Reverse Lunge

Male 5 x 4-6 on each side
Female 5 x 6-8 on each side

3 rounds:
Row, 12 Calories
Push-ups, As many reps as possible.
Rest 60 seconds

Rest 3 mins repeat the above once then

3 rounds:
AirDyne, 12 Calories
Squat, as many reps as possible
Rest 60 seconds