I ran for 20 minutes

Biked for 10 minutes

Arm peddled for 5 minutes

40 leg lifts

36 stomach crunches

108 hip extentions

12x3 reps (20-45 lbs) triceps
biceps, shoulders, chest, back

12x3 reps (35-50) legs, calves, both front and back of thighs, inner thigh, calves and buttocks.

Stretch, and a bottle of water.