Monday
Full body stretch	Cardio combo WARM UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE. Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Standing lateral shoulder raise SETS: 3 REPS: 15   Dumbbell front shoulder raise SETS: 3 REPS: 12 Standing tricep pressdown SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Oblique crunches SETS: 3 REPS: 12   Hyperextensions SETS: 3 REPS: 12 Triceps bodyweight dip press SETS: 3 REPS: 10

Wednesday
Quick stretch	Cardio combo WARM UP ON ROWER, STEP, X-TRAINER, TREADMILL OR BICYCLE. Leg press SETS: 3 REPS: 12   Bodyweight squats SETS: 3 REPS: 15 Hamstring curls with machine SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Bench press SETS: 3 REPS: 12   Adduction (lying) SETS: 3 REPS: 12 Bar curl SETS: 3 REPS: 10   Abdominal crunches SETS: 3 REPS: 10 Oblique crunches SETS: 3 REPS: 12   Dumbbell fly SETS: 3 REPS: 10 Floor push ups SETS: 3 REPS: 12

Friday
Lower body stretch	Cardio combo WARM-UP ON ROWER, STEP, X-TRAINER TREADMILL OR BICYCLE Lateral pulldown SETS: 3 REPS: 10   Seated row SETS: 3 REPS: 12 Standing lateral shoulder raise SETS: 3 REPS: 15   Dumbbell front shoulder raise SETS: 3 REPS: 12 Standing tricep pressdown SETS: 3 REPS: 15   Standing calf raises SETS: 3 REPS: 15 Oblique crunches SETS: 3 REPS: 12   Hyperextensions SETS: 3 REPS: 12 Triceps bodyweight dip press SETS: 3 REPS: 10