Monday
	Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH. Pectoral flies SETS: 4 REPS: 14/12/10/8   Horizontal chest press SETS: 3 REPS: 14 Shoulder press with theraband SETS: 4 REPS: 14/12/10/8   Side lateral raises with theraband SETS: 3 REPS: 14 Tricep pressdown with theraband SETS: 4 REPS: 14/12/10/8   Triceps overhead press SETS: 3 REPS: 14 Standing row with theraband SETS: 4 REPS: 14/12/10/8   Lateral pulldown with theraband SETS: 3 REPS: 14 Bicep curls with theraband SETS: 4 REPS: 14/12/10/8   Hammer curl with theraband SETS: 3 REPS: 14

Thursday
	Cardio 20 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH. Abdominal curls SETS: 3 REPS: 14   Oblique crunches SETS: 3 REPS: 14 Reverse curls SETS: 3 REPS: 14   Quadriceps tubing squat SETS: 4 REPS: 14/12/10/8 Lunges SETS: 3 REPS: 14   Body raise SETS: 4 REPS: 14/12/10/8 Calf contractions SETS: 4 REPS: 14/12/10/8   Hip lifts SETS: 3 REPS: 14 Hamstrings with theraband SETS: 4 REPS: 14/12/10/8   Standing leg curl with theraband SETS: 3 REPS: 14