Cardio: The Firm Hard Core Fusion express (30 minutes). Extra workout of WATP 2 mile (30 minute)

Strength:
Upright row: 3 x 15 10 pounds
Bent lateral raise: 3 x 15 8 pounds
Hammer curl: 3 x 15 10 pounds
Bicep curl: 3 x 15 10 pounds
Triceps kickback: 3 x 15 10 pounds
French Press: 3 x 15 8 pounds
Lying lat pulldown: 3 x 15 25 pounds
Lying dumbbell pullover: 3 x 15 18 pounds
Barbell chest press: 3 x 15 30 pounds
Pushups: 3 x 15