Cardio

Bike warm-up - 5 minutes
Arm machine - 7 minutes
Treadmill - 45 minutes

Strength

Biceps - 3x10x10lbs
Shoulders - 3x3x10x3lbs
Row - 3x10x35 lbs
Chest Press - 3x10x35lbs
Twists with medicine ball - 3x10
Leg kick crunches - 3x10