Monday
Full body stretch	Walk WALK: 7 KM

Tuesday
Lower body stretch	Dumbbell bent over row SETS: 3 REPS:10 Dumbbell front shoulder raise SETS: 3 REPS:12   Oblique crunches with ball SETS: 3 REPS:12 Tricep extension using both hands SETS: 3 REPS:10   Outside forearm SETS: 3 REPS:15 Squats with dumbbells SETS: 3 REPS:10   Standing side leg lifts SETS: 3 REPS:12 Abduction (lying) with theraband SETS: 3 REPS:12

Wednesday
Quick stretch	Walk FAST WALK: 5 KM

Thursday
Full body stretch	Pecs with band/dumbbells SETS: 3 REPS: 15 Back exercise on all 4s with ball SETS: 3 REPS: 10   Boxing abs exercise SETS: 3 REPS: 15 Bicep reverse curl SETS: 3 REPS: 15   Step ups with dumbbells SETS: 3 REPS: 15 Adduction (lying) with small ball SETS: 3 REPS: 15   Toe raises SETS: 3 REPS: 10 Backward straight leg raise SETS: 3 REPS: 12

Friday
Lower body stretch	Walk WALK: 6 KM

Saturday
Quick stretch	Walk WALK: 5 KM