Monday
Full body stretch	Run/walk (RUN 7MIN, WALK 2MIN, R5MIN, W2MIN) X 2

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: 1 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: 2 REPS: 12

Thursday
Full body stretch	Back exercise on all 4s SETS: 3 REPS: 10 Wall push-ups SETS: 3 REPS: 12   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   Standing calf raises SETS: 3 REPS: 15 Abduction (lying) SETS: 3 REPS: 10

Friday
Lower body stretch	Run/walk (R10MIN, W2MIN R5MIN, W2MIN) X 2

Saturday
Quick stretch	Run/walk (R10MIN, W2MIN, R5MIN, W2MIN) X 2

Wednesday
Quick stretch	Run/walk (R7MIN, W2MIN, R5MIN, W2MIN)X2