Cardio:
30 minute jog with intervals, 30 minutes walking on the treadmill at 3.5 mph

Strength:
Seated leg press: 3 x 10 120 pounds
Seated calf raise: 3x 10 120 pounds
Seated leg extension: 3 x 10 35 pounds
Seated hamstring curl: 3 x 10 30 pounds
Seated leg abduction: 3 x 10 65 pounds
Seated leg adduction: 3 x 10 45 pounds
Dumbbell squats: 3 x 10 25 pounds
Pliets: 3 x 10 10 pounds
Trunk twists: 3 x 15
Crunches: 3 x 15
Reverse crunches: 3 x 15