Workout

Cardio: 30min bike ride @ level 8, 90+RPM 13.2km
               5min Jacobs Ladder 0.08km (5min doesn't sound like a lot but Jacobs Ladder is crazy intense and if you haven't been using it regularly, even 5min can be hard!)

Core: 10 sit ups x5
           10 Russian twists x3
           45sec Plank x2
           30sec V sit x3
           20 lunges (each leg)
           10 squats x4

Stretch