Cardio

Run - 12 minutes
Walk - 8 minutes
Bike - 20 minutes

Strength

Abdominals - 4 sets; 15 reps
Biceps - 3 sets; 12 reps (2 - 10lb free wts)
Shoulder Press - 3 sets; 12 reps (2 - 10lb free wts)

Nutrition

Breakfast - 2 coffee mugs; banana muffin
Lunch - Extreme Club Pita; water
Supper - Chipolte Chicken Salad - boston pizza; glass of milk