We had just run the Packers 5k together with George! (she's a HUGE Duke fan!) :)
I don't take pictures while working out. I just am too sweaty and honestly, too involved in working out. I don't want to have to stop in between sets or while running to take a picture. But, I do (sort of) remember what I did. Kari and I ran on the elliptical, me for 2.5 miles. Kari is a new member of the gym so she's a little shy on what to do. I've been going to gyms for awhile now so I tried to show her some of the things she can do.
She had only a little time before she had to leave for work but she wanted to try out some of the machines. We did a few leg machines and then she left. She works every day so she's such a trooper for going in and working out! I mean, seriously, the woman never gets a day off. Now, onto what I do!
I love Free Motion machines. I went to the row machine and stood up instead of sit. I put the weights on 30 lbs and got into a squat. I held the squat position and did rows, 3 sets of 20. I then went to a hamstring machine but only did 2 sets of 10 on each leg. I didn't think it worked well.

Next is my best part. I love using Bosu balls in workouts. When we lived in LA, George and I had a trainer who loved using them. I grabbed a Bosu ball and flipped it so the ball side is up. I then grabbed an 8 lb. weighted ball and held it at a 45 degree angle. I stepped onto the Bosu and did squats on the Bosu holding my weighted ball. I did 20 and then hopped off. I then laid on a mat and grabbed a regular balance ball and held my knees up at a 90 degree angle. I put the ball on the "shelf" and laid my arms back over my head. I raised them up, grabbed the ball, held it in an arc over my head until it almost reached the floor, then raised it back up and put it on the shelf. That counts as 1. I did that 20 times. Those two workouts were one set for me. I did those three times.

Now, after I completed my first set of Bosu ball exercises, a wanna be gorilla came sauntering over. He surveyed me doing my exercise on the Bosu and then decided he could do the same. He walked into the classroom where extra Bosus are held and came out with one. He jumped on it with a huge 35 lb. barbell plate and started doing squats. I don't mean to brag, but these Bosu workouts are tough. It took me a LONG time to be able to do them without falling all over the place. But this guy, well, he just thought he could do it. It was all I could do to not laugh as he's wobbling all over the place with this extreme look of concentration and consternation on his face! Also, he was doing squats totally wrong. Your knees aren't supposed to go over your toes, right? Yeah, he would go down so low that his knees were almost past the Bosu's edge and his butt was about 7 inches above his shoes! Come on.
So, after his first attempt, (he did about 10) he got off and did four ab reps with an ab slide and about 5 push ups and sat there, looking exhausted. He kept staring at the Bosu and would watch me every time I got back on. Feeling empowered (?), he took his shoes OFF and tried it again! Way to really lose your footing! I know I shouldn't laugh, and I should've probably helped, but really. He repeated his mini-workout after that and then put his shoes back on for round 3! I about died but was starting to admire his persistence. He left after that to walk around the gym.
My last workout with the Bosu ball was burpies. You grab the hard side of the Bosu ball so the ball is down, squat, and stand, lifting the Bosu over your head. In that same arcing motion, put it on the ground. As soon as it hits the ground, jump back into push up mode and do a push up. That's one! Jump back to a squat, lift over head, repeat. I did 3 sets of 10 for those. They're very hard!
As a finisher, I ran for 1 mile on the treadmill. Nothing too crazy but I definitely felt good afterwards! Good luck on any of your work out endeavors!