As for cardiovascular work I definitely think that you should at least get half an hour in if not 45 to an hour if you have the time to do it. When it comes to leg day you may kill your legs, so you may not have the energy so much when you done with you know, training your legs to go and just burn through your cardiovascular workout, because you're gonna be exhausted. So on those days maybe 30 minutes is all you can really give, but the other days I would give at least 45 to an hour and make sure that your heart rate's up over 135. And you know, make sure it's you know make sure it's you know, where it is so you can burn what you need to burn. But I also feel like you should get in probably three days a week. You know, try to get in those three days a week of cardio if not more, if you have the time for it. And you know you'll really see a difference if you keep that in your life and then balance that with the leg workout. Half an hour to 45 minute workout for legs. Another 45 and you're in there for an hour, hour and a half and you're out. So it's in and out, get it done. You're feeling great and you know do it the next day.