Monday
Full body stretch	Run/walk (R2MIN, W2MIN) X 10

Tuesday
Lower body stretch	Seated shoulder press SETS: 3 REPS: 15 Tricep kickbacks SETS: 3 REPS: 12   Inside forearm SETS: 3 REPS: 10 Standing front leg extensions SETS: 3 REPS: 12   Back exercise on all 4s SETS: 3 REPS: 10 Abdominal curls SETS: 3 REPS: 15   Adduction (lying) SETS: 3 REPS: 12 Front and rear dumbbell lunge SETS: 3 REPS: 15

Wednesday
Quick stretch	Cycle MIN: 30 MODERATE INTENSITY

Thursday
Full body stretch	Wall push-ups SETS: 3 REPS: 12 Back exercise on all 4s SETS: 3 REPS: 10   Abdominal curls SETS: 3 REPS: 15 Bicep curls with dumbbells SETS: 3 REPS: 15   Front and rear dumbbell lunge SETS: 3 REPS: 15 Hamstring curls SETS: 3 REPS: 12   Standing calf raises SETS: 3 REPS: 15 Abduction (lying) SETS: 3 REPS: 10

Friday
Lower body stretch	Run/walk (R2MIN, W2MIN) X 10

Saturday
Quick stretch	Cycle MIN: 10 HIGH INTENSITY