Cardio: 2 mile WATP, 30 minute walk

Strength:

Static lunges: 3 x 15 BW
Dumbbell squats: 3 x 15 10 pounds
Barbell good mornings: 3 x 15 20 pounds
Seated leg pulls: 3 x 15 25 pounds
Seated leg adduction: 3 x 15 30 pounds
Standing calf raises: 3 x 15
Standing jackknife: 3 x 15
Crunches: 3 x 15
Trunk twist: 3 x 15