I biked 30 minutes HR 130-140
100 stomach crunches
12x3 hip extentions (all three sides)
12x3 leg lifts
12x3 triceps
12x3 biceps
12x3 shoulders
12x3 chest
12x3 upper back

Cooled down fast walking 1/2 a mile, total time, 1 hour and some change.