Monday
Full body stretch	Cardio combo MIN: 20 UPRIGHT CYCLE, RECUMBENT CYCLE, TREADMILL, STEPPER, CROSS-TRAINER 70%+ OF YOUR PREDICTED MAXIMUM HEART RATE INTERVAL TRAINING (RANDOM/HILL), CROSS TRAINING (E.G. CYCLE 7 MIN, ROWING 7 MIN, TREADMILL 7 MIN) Squats with dumbbells SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15   Hamstring curls with machine SETS: 3 REPS: 15 Bench press SETS: 3 REPS: 12   Dumbbell fly SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Tricep extension using both hands SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12

Wednesday
Quick stretch	Cardio combo MIN: 20 UPRIGHT CYCLE, RECUMBENT CYCLE, TREADMILL, STEPPER, CROSS-TRAINER 70%+ OF YOUR PREDICTED MAXIMUM HEART RATE INTERVAL TRAINING (RANDOM/HILL), CROSS TRAINING (E.G. CYCLE 7 MIN, ROWING 7 MIN, TREADMILL 7 MIN) Squats with dumbbells SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15   Hamstring curls with machine SETS: 3 REPS: 15 Bench press SETS: 3 REPS: 12   Dumbbell fly SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Tricep extension using both hands SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12

Friday
Lower body stretch	Cardio combo MIN: 20 UPRIGHT CYCLE, RECUMBENT CYCLE, TREADMILL, STEPPER, CROSS-TRAINER 70%+ OF YOUR PREDICTED MAXIMUM HEART RATE INTERVAL TRAINING (RANDOM/HILL), CROSS TRAINING (E.G. CYCLE 7 MIN, ROWING 7 MIN, TREADMILL 7 MIN) Squats with dumbbells SETS: 3 REPS: 10   Step ups SETS: 3 REPS: 15 Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15   Hamstring curls with machine SETS: 3 REPS: 15 Bench press SETS: 3 REPS: 12   Dumbbell fly SETS: 3 REPS: 10 Seated shoulder press SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Leg press SETS: 3 REPS: 12   Tricep extension using both hands SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 15   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12