Cardio

Warm-up - 10 minutes on the Stepper
Walk home from work - 40 minutes

Strength

Abdominal Curls - 3 sets; 12 reps (50 lbs)
Seated Dip - 3 sets; 12 reps (50 lbs)
Lat Pulldown - 3 sets; 12 reps (70lbs)
Bicep Curl - 3 sets; 8 reps (40 lbs)
Triceps - 3 sets; 12 reps (30 lbs)