Monday
Full body stretch	Cycle 50 MIN MODERATE INTENSITY Seated shoulder press SETS: 1 REPS: 12   Back exercise on all 4s SETS: 1 REPS: 12 Abdominal curls SETS: 1 REPS: 12   Tricep kickbacks SETS: 1 REPS: 12 Inside forearm SETS: 1 REPS: 12   Front and rear dumbbell lunge SETS: 2 REPS: 12 Standing front leg extensions SETS: 1 REPS: 12   Adduction (lying) SETS: 1 REPS: 12

Wednesday
Full body stretch	Cycle 50 MIN HIGH INTENSITY Wall push-ups SETS: 1 REPS: 12   Back exercise on all 4s SETS: 1 REPS: 12 Abdominal curls SETS: 2 REPS: 12   Bicep curls with dumbbells SETS: 1 REPS: 12 Front and rear dumbbell lunge SETS: 2 REPS: 12   Hamstring curls SETS: 1 REPS: 12 Calf raises SETS: 1 REPS: 12   Abduction (lying) SETS: 1 REPS: 12

Thursday
Full body stretch	Cycle 30 MIN MODERATE INTENSITY

Saturday
Full body stretch	Cycle 90 MIN EASY