Monday
Full body stretch	Cardio combo MIN: 20-30 INTERVAL-TRAINING PROGRAMME ON ANY CARDIO-RESPIRATORY EQUIPMENT Squats with dumbbells SETS: 3 REPS: 10   Bench press SETS: 3 REPS: 12 Seated row SETS: 3 REPS: 12   Hamstring curls with machine SETS: 3 REPS: 15 Dumbbell shoulder press SETS: 3 REPS: 10   Standing calf raises SETS: 3 REPS: 15 Bar curl SETS: 3 REPS: 10   Leg press SETS: 3 REPS: 12 Tricep extension using both hands SETS: 3 REPS: 10   Abdominal crunches SETS: 3 REPS: 10

Wednesday
Quick stretch	Cardio combo MIN: 20-30 INTERVAL-TRAINING PROGRAMME ON ANY CARDIO-RESPIRATORY EQUIPMENT Squats with dumbbells SETS: 3 REPS: 10   Bench press SETS: 3 REPS: 12 Seated row SETS: 3 REPS: 12   Hamstring curls with machine SETS: 3 REPS: 15 Dumbbell shoulder press SETS: 3 REPS: 10   Standing calf raises SETS: 3 REPS: 15 Bar curl SETS: 3 REPS: 10   Leg press SETS: 3 REPS: 12 Tricep extension using both hands SETS: 3 REPS: 10   Abdominal crunches SETS: 3 REPS: 10

Friday
Lower body stretch	Cardio combo MIN: 20-30 INTERVAL-TRAINING PROGRAMME ON ANY CARDIO-RESPIRATORY EQUIPMENT Squats with dumbbells SETS: 3 REPS: 10   Bench press SETS: 3 REPS: 12 Seated row SETS: 3 REPS: 12   Hamstring curls with machine SETS: 3 REPS: 15 Dumbbell shoulder press SETS: 3 REPS: 10   Standing calf raises SETS: 3 REPS: 15 Bar curl SETS: 3 REPS: 10   Leg press SETS: 3 REPS: 12 Tricep extension using both hands SETS: 3 REPS: 10   Abdominal crunches SETS: 3 REPS: 10