Chest
Bench press: 3 x 10 @ 40
Bench flyes: 3 x 10 @ 20 lbs
Sitting chest press: 3 x 10 @ 20 lbs

Abs
Leg lifts off medecine ball: 3 x 12
Slow bicycles: 3 x 20
Crunches: 3 x 20

Cardio
20 minutes walking @ 3.7mph