Monday
Full body stretch	Cardio combo ROW 10 MIN WALK 10 MIN RUN 5 MIN Leg press SETS: 2 REPS: 20   Seated bicep curls SETS: 2 REPS: 12 Leg extensions with machine SETS: 3 REPS: 10   Calf raises SETS: 3 REPS: 10 Oblique crunches SETS: 2 REPS: 15   Abdominal crunches SETS: 3 REPS: 20 Lunges SETS: 3 REPS: 20   Tricep extension using both hands SETS: 3 REPS: 10 Hamstring curls with theraband SETS: 3 REPS: 10

Wednesday
Lower body stretch	Cardio combo ROW 10 MIN WALK 10 MIN RUN 5 MIN Seated bicep curls SETS: 2 REPS: 12   Leg press SETS: 2 REPS: 20 Leg extensions with machine SETS: 3 REPS: 10   Calf raises SETS: 3 REPS: 10 Oblique crunches SETS: 2 REPS: 15   Abdominal crunches SETS: 3 REPS: 20 Lunges SETS: 3 REPS: 20   Tricep extension using both hands SETS: 3 REPS: 10 Hamstring curls with theraband SETS: 3 REPS: 10

Friday
Quick stretch	Cardio combo ROW 10 MIN WALK 10 MIN RUN 5 MIN Rowing with theraband ROW 10 MIN WALK 10 MIN RUN 5 MIN   Hamstring curls with theraband SETS: 3 REPS: 10 Leg press SETS: 2 REPS: 20   Seated bicep curls SETS: 2 REPS: 12 Leg extensions with machine SETS: 3 REPS: 10   Calf raises SETS: 3 REPS: 10 Oblique crunches SETS: 2 REPS: 15   Abdominal crunches SETS: 3 REPS: 20 Lunges SETS: 3 REPS: 20