I've been pretty sporadic lately, but here's how it usually goes.
10 minutes in the steam room to loosen up and get my body warm after being in the cold
30 minutes on the eliptical machine at approximately a 160 "step per minute" pace
After about 30 minutes of stretching, I do about 150 crunches/situps/leg lifts
Then, I head to the weights (alternating days of upper & lower body)
Upper Body:
3 sets of 15, 12, then 10 reps of relatively low weight for shoulder press, bench press, curls, triceps, & shoulder shrugs
Lower Body:
3 sets of varying reps for leg extensions, leg curls, squats, and calf extensions
Then, I head back for another 10 minutes in the steam room.
I think tomorrow, I'm going to swim instead of the 30 minutes on the elliptical. If that works out, I'll likely alternate days.
I'm doing low weights/high reps because I've gotten quite soft & squishy. I need to burn some fat & redefine muscle before I get into "beefcake" mode.