Cardio:
30 minute jog with HIIT – 350 calories
30 minute walk at 3.5 mph – 125 calories

Strength:
Barbell dead lifts:
2 x 10 at 65 pounds
1 x 10 at 70 pounds

Dumbbell shoulder raise:
3 x 10 at 20 pounds

Widegrip lat pulldown:
3 x 10 50 pounds

Dumbbell lunges:
3 x 10 25 pounds

Stability ball crunches:
3 x 15