Cardio: Interval training with jogging in place alternating with jumping jacks. Tiring. 30 minutes.

Strength:
Reverse crunch: 3 x 15
Crunches: 3 x 15
Trunk twists: 3 x 15
Static lunges: 3 x 15
Barbell good mornings: 3 x 15 20 pounds
Pliets: 3 x 15 10 pounds
Glute bridges: 3 x 15
Standing kickback: 3 x 15 45 pounds
Seated leg adduction: 3 x 15 35 pounds
Seated leg press: 3 x 15 105 pounds
Seated calf raise: 3 x 15 105 pounds