20 minutes bike, level 6
10 minutes elliptical
10 minutes running @ 5.6mph
5 minutes walking @ 3.0mph
Total cardio: 45 mins

dumbell overhead shoulder press: 2 x 12 @ 20 lbs
chest flyes: 2 x 12 @ 20 lbs
barbell upright rows: 2 x 12 @ 20 lbs
chest press (lever): 2 x 12 @ 35 lbs
lat pulldowns: 2 x 12 @ 50 lbs
crunches on ball: 2 x 15
single leg extensions: 2 x 12 @ 10 lbs