Monday
Full body stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Lateral pulldown SETS: 3 REPS: 10 Dumbbell fly SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 12   Oblique crunches SETS: 3 REPS: 12

Tuesday
Lower body stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Seated row SETS: 3 REPS: 12   Olympic bar squats SETS:3 REPS:15 Hamstring curls with machine SETS: 3 REPS: 15   Lateral pulldown SETS: 3 REPS: 10 Dumbbell fly SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12

Wednesday
Quick stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Lateral pulldown SETS: 3 REPS: 10 Dumbbell fly SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12

Thursday
Full body stretch	Cardio combo MIN: 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Lateral pulldown SETS: 3 REPS: 10 Dumbbell fly SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12

Friday
Lower body stretch	Cardio combo MIN 30-45 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING, CROSS TRAINING Seated row SETS: 3 REPS: 12   Olympic bar squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Lateral pulldown SETS:3 REPS:10 Dumbbell fly SETS:3 REPS:10   Step ups SETS:3 REPS:15 Abdominal crunches SETS: 3 REPS: 10   Seated shoulder press SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Tricep extension using both hands SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12