Monday
Full body stretch	Walk WALK: 9 KM

Tuesday
Lower body stretch	Seated shoulder press SETS: 3 REPS: 15 Back exercise on all 4s SETS: 3 REPS: 10   Abdominal curls SETS: 3 REPS: 15 Tricep kickbacks SETS: 3 REPS: 12   Inside forearm SETS: 3 REPS: 10 Front and rear dumbbell lunge SETS: 3 REPS: 15   Adduction (lying) SETS: 3 Standing front leg extensions SETS: 3 REPS: 12

Wednesday
Quick stretch	Walk FAST WALK: 5 KM

Thursday
Full body stretch	Back exercise on all 4s SETS: 3 REPS: 10 Wall push-ups SETS: 3 REPS: 12   Abdominal curls SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Front and rear dumbbell lunge SETS: 3 REPS: 15 Hamstring curls SETS: 3 REPS: 12   Standing calf raises SETS: 3 REPS: 15 Abduction (lying) SETS: 3 REPS: 10

Friday
Lower body stretch	Walk WALK: 6 KM

Saturday
Quick stretch	Walk WALK: 7 KM