Monday
Full body stretch	Cardio combo (ROW: 10 MIN, WALK: 2 MIN, RUN: 3 MIN) X 3 CYCLE: 10 MIN Lunges SETS: 3 REPS: 20   Seated bicep curls SETS: 2 REPS: 12 Squats against a wall with ball SETS: 3 REPS: 15   Calf raises SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 20   Step ups with dumbbells SETS: 3 REPS: 20 Tricep extension using both hands SETS: 3 REPS: 10

Wednesday
Lower body stretch	Cardio combo (ROW: 10 MIN, WALK: 2 MIN, RUN: 3 MIN) X 4 CYCLE: 10 MIN Lunges SETS: 3 REPS: 20   Seated bicep curls SETS: 2 REPS: 12 Squats against a wall with ball SETS: 3 REPS: 15   Calf raises SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 20   Step ups with dumbbells SETS: 3 REPS: 20 Tricep extension using both hands SETS: 3 REPS: 10

Friday
Quick stretch	Cardio combo (WALK 2 MIN RUN 3 MIN) X 4 ROW 10 MIN CYCLE 10 MIN Lunges SETS: 3 REPS: 20   Seated bicep curls SETS: 2 REPS: 12 Squats against a wall with ball SETS: 3 REPS: 15   Calf raises SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 20   Step ups with dumbbells SETS: 3 REPS: 20 Tricep extension using both hands SETS: 3 REPS: 10   Leg press SETS: 3 REPS: 12