[I only had about an hour here to work with.]

3 miles, stationary bike, 13 minutes

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

Tricep Extension -- 15x30
Nautilus Abdominal -- 13x50
Arm Curl -- 18x30
Lateral Raise -- 18x30
Flys -- 15x15
Rowing -- 18x40
Leg Extension -- 18x40
Shoulder Press -- 14x30
Leg Curl -- 18x40
Lateral Pulldown -- 18x30
Leg Press -- 18x80
Chest Press -- 18x30

[Where the heck is Amy?]