Monday
Full body stretch	Run/walk (RUN 1MIN, WALK 2MIN) X 10

Tuesday
Lower body stretch	Seated shoulder press SETS: 3 REPS: 15 Back exercise on all 4s SETS: 3 REPS: 10   Abdominal curls SETS: 1 REPS: 12 Tricep kickbacks SETS: 3 REPS: 12   Inside forearm SETS: 1 REPS: 12 Front and rear dumbbell lunge SETS: 3 REPS: 15   Standing front leg extensions SETS: 1 REPS: 12 Adduction (lying) SETS: 3 REPS: 12

Wednesday
Quick stretch	Run/walk (R1MIN, W2MIN) X 10

Thursday
Full body stretch	Wall push-ups SETS: 3 REPS: 12 Back exercise on all 4s SETS: 3 REPS: 10   Abdominal curls SETS: 2 REPS: 12 Bicep curls with dumbbells SETS: 3 REPS: 15   Front and rear dumbbell lunge SETS: 3 REPS: 15 Hamstring curls SETS: 3 REPS: 12   Abduction (lying) SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15

Friday
Lower body stretch	Run/walk (R2MIN, W2MIN) X 6

Saturday
Quick stretch	Run/walk R2MIN, W2MIN X 6