Day 2 Cardio Thirty minutes on the treadmill. Strength Training Alternating lunges: Three sets of 10 reps each. Shoulder taps: Three sets of 10 reps each. Bicycle crunches: Three sets of 10 reps each, or one set of 30. Mountain climbers: Three sets of 10 reps each, or one set of 30. Dumbbell rows: 10 reps on each arm; repeat three times. Image Source: Getty / skynesher