treadmill:
16 minutes walking (1 mile)

30 minutes bike, level 10 (8.5 miles)

bicycle crunches: 2 x 20
stability ball passes: 3 x 6
dumbell chest flyes on the ball: 2 x 12 @ 20 lbs
dumbell overhead press on the ball: 2 x 12 @ 20 lbs
lat pulldowns: 2 x 12 @ 50 lbs
hyperextenions: 2 x 15 @ 90 lbs
single leg extensions: 3 x 10 @ 10 lbs