My current routine

Day 1 - (2x per week with at least a day between repeats)
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Warm up - 10-15 minutes L5 on the cross-trainer or 1km on the rower

Squats with 6kg dumbbells - 3x15
Pec deck machines (pectoral flyes) at 14kg - 3x15
Stepper machine L9 for 2 minutes
Lunges with 6kg dumbbells - 3x15
Shoulder presses with 4kg dumbbells - 3x15
Stepper machine L9 for 2 minutes
Crunches on Bosu, alternate legs - 3x15
Side crunches - 3x15
Stepper machine L9 for 2 minutes
Lat pulldowns at 21kg - 3x15
Tricep pulldowns at 14kg - 3x15
Stepper machine L9 for 2 minutes

stretches (which I always forget!)


Day 2 - (2x - 3x per week with at least a day in between repeats)
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EITHER

Exercise bike:-
Warm up L10 80-100rpm - 5 mins
Pace L15 100-120rpm - 5mins
Sprint bursts L8 - (30s at 120+ rpm, 30s recovery) x5
Pace L10 100-120rpm - 5 minutes

OR

Cross-trainer:-
Warm up L5 10kph - 5 mins
Pace L10 12kph - 5 mins
Sprint bursts L8 - (30s at 15kph, 30s recovery) x5
Pace L10 12kph - 5 mins

AND

Standing side crunches with 8kg ball - 3x10
Reverse crunches - 3x10