Monday
Full body stretch	Cardio combo MIN: 30 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING Lateral pulldown SETS: 3 REPS: 10   Squats with dumbbells SETS: 3 REPS: 10 Leg press SETS: 3 REPS: 12   Leg extensions with machine SETS: 3 REPS: 15 Abdominal crunches SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Bench press SETS: 3 REPS: 12   Standing lateral shoulder raise SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Bar curl SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12

Wednesday
Lower body stretch	Cardio combo MIN: 30 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING Leg extensions with machine SETS: 3 REPS: 15   Squats with dumbbells SETS: 3 REPS: 10 Lateral pulldown SETS: 3 REPS: 10   Leg press SETS: 3 REPS: 12 Abdominal crunches SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Bench press SETS: 3 REPS: 12   Hamstring curls with machine SETS: 3 REPS: 15 Standing lateral shoulder raise SETS: 3 REPS: 15   Bar curl SETS: 3 REPS: 10 Bench dips SETS: 3 REPS: 12

Friday
Quick stretch	Cardio combo MIN: 30 CYCLING, TREADMILL, WALKING, CROSS-TRAINER, ROWING, ELLIPTICAL TRAINER 60-80% OF YOUR PREDICTED MAXIMUM HEART RATE STEADY PACE, INTERVAL TRAINING Squats with dumbbells SETS: 3 REPS: 10   Lateral pulldown SETS: 3 REPS: 10 Leg press SETS: 3 REPS: 12   Bench press SETS: 3 REPS: 12 Hamstring curls with machine SETS: 3 REPS: 15   Standing lateral shoulder raise SETS: 3 REPS: 15 Bar curl SETS: 3 REPS: 10   Bench dips SETS: 3 REPS: 12 Abdominal crunches SETS: 3 REPS: 10   Oblique crunches SETS: 3 REPS: 12 Leg extensions with machine SETS: 3 REPS: 15