My cardio differs from what is outlined in the book since I am also training for a 5K.
My Upper Body Workout:
Chest - Push-ups on Ball with ball at the knee
Shoulders - Seated Dumbbell Rows (5lbs.)
Back - Seated Revers Flys on the Ball (10lbs.)
Triceps - Lying Triceps Lift
Biceps - Concentration Dumbbell Curl (10lbs.)
My Lower Body Workout:
Quads - Toe-Out Squats
Hamstrings - 90 degree hip bends (8lbs)
Calves - Standing Calf Raises on step
Abs - Bikini Belly DVD
My Cardio Workout:
All done on the gazelle with timed sprints.
3 minute warm up, 60 second sprint, 90 sec regular, 45 second sprint, 90 second regular, repeat for 20 minutes minimum ending with 3 minute cool down.