30 minutes power walking covering just under 2 miles (3.2km)

UBWO with exercise ball and hand held weights:
10 Gym ball push ups
10 Spinal stretches
10 chest stretches
10 Upper body rotations
10 dumbbell fly
10 chest press
plus 10 each side total body stretch
and 10 pelvic tilts
then, without ball:
10 upright row (deltoids)
10 v press (pecs)
10 scapular squeeze (mid back)
10 curls (biceps)
10 kick backs (triceps)

weights: .5kg (1.1lb) each