Cardio: 30 minute walk

Strength: Shoulders, chest, back, biceps, triceps

Pushups: 3 x 15 (failed on the last set)
* Resisted punch: 3 x 15 25 pounds
Kneeling dumbbell row: 3 x 15 18 pounds
Lying dumbbell pullover: 3 x 15 15 pounds
Hammer curl: 3 x 15 10 pounds
Bicep curl: 3 x 10 10 pounds
Triceps kickback: 3 x 15 10 pounds
Lying dumbbell triceps ext: 3 x 15 10 pounds
Arnold Press: (I like these) 3 x 15 10 pounds (failed on last set)
Lateral raise: 3 x 15 5 pounds

(* = Bowflex)