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

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

Friday
Quick stretch	Cardio combo (ROW 10 MIN WALK 2 MIN RUN 3 MIN) X 4 CYCLE 10 MIN Leg press 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: 10 Tricep extension using both hands SETS: 3 REPS: 10