Monday
Full body stretch	Cardio combo R15MIN, W2MIN, R5MIN, W2MIN, R10MIN, W2MIN

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

Wednesday
Quick stretch	Cycle MIN: 40 MODERATE INTENSITY

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

Friday
Lower body stretch	Cardio combo R15MIN, W2MIN, R5MIN, W2MIN, R10MIN, W2MIN

Saturday
Quick stretch	Cycle MIN: 20 HIGH INTENSITY