Monday
Full body stretch	Run 16 KM

Tuesday
Lower body stretch	Dumbbell bent over row SETS:3 REPS:10 Dumbbell front shoulder raise SETS:3 REPS:12   Oblique crunches with ball SETS:3 REPS:12 Triceps overhead extension SETS:3 REPS:10   Outside forearm SETS:3 REPS:15 Squats with dumbbells SETS:3 REPS:10   Standing side leg lifts SETS:3 REPS:12 Abduction (lying) with theraband SETS:3 REPS:12

Wednesday
Quick stretch	Run RUN 6KM

Thursday
Full body stretch	Back exercise on all 4s with ball SETS:3 REPS:10 Pecs with band/dumbbells SETS:3 REPS:15   Boxing abs exercise SETS:3 REPS:15 Bicep reverse curl SETS:3 REPS:15   Step ups with dumbbells SETS:3 REPS:15 Backward straight leg raise SETS:3 REPS:12   Toe raises SETS:3 REPS:10 Adduction (lying) with small ball SETS:3 REPS:15

Friday
Lower body stretch	Run RUN 10KM

Saturday
Quick stretch	Run RUN 8KM