What changed? I added a squat to make it more of a balanced workout. Also, I alternated the lifting exercises with the cardios.
There will only be a :30 sec transition time between exercises.
Play with the weight on the lat pull down. Don't be stuck on the suggested numbers. I usually do pretty well with 10-11. Most female vets do well with 6-7.
Also, did you know, on the lat pull down, that if you have one weight stack on 7 and the other on 8 you are doing 7 1/2. Yep, it's a tweener. Now you know.
If no lat pull down - jumping pullups
If no elliptical - mountain climbers
if no spin bike - box jumps