Gym

Cardio
Treadmill - including, 4 minutes jogging at 4.1 - 1 and a quarter miles.
Rower - .75 mile
Laid Back Bike - 2 miles
Cross Trainer - 1.25 miles

Total 5.25 miles

Resistance
Different machines to usual - arm press - 10 times; leg press - 100 times - difficult with both machines to work out the weights.

Abductor and Adductor - 70g 40 each (10 more than normal on both)
(didn't have time to do the full resistance routine)

Ball
Balancing legs; back press and hamstring press. Other balancing work (will in future just refer to this as ball work unless routine changes)

Several sit ups using special equipment.

New - weights (smallest I could find)
20 arm raises (extended sideways from body)