1 hour gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 20 mins Brisk Walk - 3.5mph/4mph

Bicep Curl - 2kg - 3 x 10
Lat raise - 2kg - 2 x 10
Wrist curls - 2kg - 3 x 6 (each way)
Tricep Pushdown - 5kg - 3 x 10
Pec deck - 5kg - 3 x 10

Straight leg lifts 3 x 8
Side leg lifts 3 x 8

Ab crunches 3 x 10
Obliques 2 x 10
Back raises 2 x 10

Stretches: Calves, quads, hams, upper back, chest and triceps