walk 1 minute
run/jog 1 minute easy
repeat 6-8 times. All aerobic/easy running.

squats or leg press
situps (20-30 crunches or equivalent)
hip machines - abductors, adductors, and flexor
bicep curls
hamstring curls
situps (20-30) or exercise ball rolls (5-10)
calf raises (toes straight)
quad extensions
varied additional core exercises as your time and ability permit

walk 1 minute
run/jog 1 minute
repeat 6-8 times. All aerobic/easy running. If you have been running more consistently then run 25-30 minutes easy, walk only where need be.

5-10 exercise ball rolls (pull feet in towards body)
superman back exercise or machine
30-40 oblique crunches or machine twist
10-15 lunges (just bodyweight or light weight)
1 x 10 lat pulldowns and/or tricep extensions
incline situps (start with gentle incline and 2 x 8-15) or planks (30 sec middle, 30 second left side, 30 second right side)
hip machine easy if you have time at the end (1x12 per area light weight)

walk 30 seconds
run/jog 2 minutes

repeat 6-8 times. All aerobic/easy running. If you hav been running consistently then up to 30 minutes easy, walk only where need be.

run 15-20 minutes easy
walk as needed only

squats or leg press
situps (20-30 crunches or equivalent)
hip machines - abductors, adductors, and flexor
bicep curls
hamstring curls
more situps (20-30) or exercise ball rolls (5-10)
calf raises (toes straight)
quad extensions
varied additional core exercises