No promises, okay? But we may as well aim for the best! Here's some workout ideas - sure, you could throw them in AFTER your usual workout, but why not try breaking up your usual routine by including these moves between your usual weights/cardio routine?
(Do you like how I assume you have a usual routine?)
If you don't have a usual routine, here's an idea:
10 minute warmup on treadmill (walk/light jog)
Jackknife swissball
Straight leg deadlifts with barbell 3 sets of 12 repetitions (30 second rest between sets)
Aerobic step ups on a bench - 1 minute
Wide grip push ups (knees/toes) - 1 minute
Lat pulldowns (under/overhand grip) 3 sets of 12 reps (30 second rest)
Swiss ball jackknife (see image) - 1 minute
Leg press (incline if you prefer) 3 x 12
Treadmill sprint intervals (2 mins light jog/1 minute heart starter run) - 20 mins
