Monday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 5 MIN. EACH.

Wednesday
	Cardio 5 MIN. (WARM-UP) Pectoral flies SETS: 4 REPS: 14/12/10/8   Horizontal chest press SETS: 3 REPS: 20 Shoulder press with theraband SETS: 4 REPS: 14/12/10/8   Side lateral raises with theraband SETS: 3 REPS: 20 Tricep pressdown with theraband SETS: 4 REPS: 14/12/10/8   Triceps overhead press SETS: 3 REPS: 20 Standing row with theraband SETS: 4 REPS: 14/12/10/8   Standing row with theraband Lateral pulldown with theraband SETS: 3 REPS: 20   Bicep curls with theraband SETS: 4 REPS: 14/12/10/8 Hamstring curls with theraband SETS: 3 REPS: 20

Friday
	Cardio 5 MIN. (WARM-UP) Abdominal curls SETS: 3 REPS: 20   Oblique crunches SETS: 3 REPS: 20 Reverse curls SETS: 3 REPS: 20   Quadriceps tubing squat SETS: 4 REPS: 14/12/10/8 Body raise SETS: 4 REPS: 14/12/10/8   Hip lifts SETS: 3 REPS: 20 Hamstring curls with theraband SETS: 4 REPS: 14/12/10/8   Standing leg curl with theraband SETS: 3 REPS: 20 Lunges SETS: 3 REPS: 20   Calf contractions SETS: 4 REPS: 14/12/10/8