Cardio: LS Walk and Jog (150 cal), 25 minute walk ( 150 cal)

Strength:
Lower body and abs

Seated leg press: 3 x 15 105 pounds *
Seated leg extension: 3 x 15 30 pounds *
Lying leg extension: 3 x 15 25 pounds *
Pliets: 3 x 15 10 pounds
Standing leg kick back: 3 x 15 45 pounds *
Seated calf raise: 3 x 15 105 pounds *
Crunches: 3 x 15
Reverse crunches: 3 x 15
Side bends: 3 x 15

* = done on the bowflex