Cardio

Treadmill - 10 minute warm-up
Walk home from work - 40 minutes

Strength

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