Cardio

Walk - 20 minutes
Bike - 20 minutes

Strength

Abdominals - 3 sets; 12 reps (50lbs)
Seated Dip - 3 sets; 12 reps (50lbs)
Bicep Curl - 2 sets; 8 reps (40lbs)
Tricep - 3 sets; 12 reps (30 lbs)

Free Weights
Biceps - 2 sets; 10 reps (10lbs)