still not sure how and when, but i had the time today, so this is what i did.
4 mile on the treadmill.(45 min) includes warm up and cool down
sets reps weight
shoulder press 3 20 10
leg extension 3 20 20
chest press 3 20 10
leg curl 3 20 10
dumbell curl 2 10 10
tricep pull down 3 20 20
calf lift 3 20 90
arm curl 2 10 10
abs(crunches) 3 10
abs (crunches, legs up) 3 10

feeling great.
brenda