Monday
Full body stretch	Cardio combo MIN: 20 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 50-70% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE Leg press SETS: 3 REPS: 12   Seated shoulder press SETS: 3 REPS: 15 Lateral pulldown SETS: 3 REPS: 10   Standing calf raises SETS: 3 REPS: 15 Oblique crunches SETS: 3 REPS: 12   Bodyweight squats SETS: 3 REPS: 15 Dumbbell shoulder press SETS: 3 REPS: 10   Bicep curls with dumbbells SETS: 3 REPS: 12 Standing tricep pressdown SETS: 3 REPS: 15   Hamstring curls with machine SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10

Wednesday
Lower body stretch	Cardio combo MIN: 20 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 50-70% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE Leg press SETS: 3 REPS: 12   Lateral pulldown SETS: 3 REPS: 10 Standing calf raises SETS: 3 REPS: 15   Oblique crunches SETS: 3 REPS: 12 Hamstring curls with machine SETS: 3 REPS: 15   Bodyweight squats SETS: 3 REPS: 15 Dumbbell shoulder press SETS: 3 REPS: 10   Bicep curls with dumbbells SETS: 3 REPS: 12 Standing tricep pressdown SETS: 3 REPS: 15   Seated shoulder press SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10

Friday
Quick stretch	Cardio combo 20 MIN CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER. 50-70% OF YOUR PREDICTED MAXIMUM HEART RATE. STEADY PACE Leg press SETS: 3 REPS: 12   Lateral pulldown SETS: 3 REPS: 10 Bodyweight squats SETS: 3 REPS: 15   Seated shoulder press SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Dumbbell shoulder press SETS: 3 REPS: 10 Bicep curls with dumbbells SETS: 3 REPS: 12   Standing tricep pressdown SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Standing calf raises SETS: 3 REPS: 15