so, after my 10 minute walk there
i ran two laps on the track for warm-ups
and decided to do the 30 minute circuit

1 minute for 1 set each.
alternating to 1 minute on the stationary bike between each station.

Tricep Extension -- 12x30
Nautilus Abdominal -- 15x50
Arm Curl -- 12x30
Lateral Raise -- 15x30
Flys -- 12x15
Rowing -- 15x40
Leg Extension -- 15x40
Shoulder Press -- 12x30
Leg Curl -- 15x40
Lateral Pulldown -- 18x30
Leg Press -- 15x80
Chest Press -- 15x30

free weight follow-up
squats -- 15x10
lunges (right and left) -- 8x10

post-work-out burn cardio
stationary bike -- 25 minutes @ THR (target heart rate)

10 minute cool down walk home