Monday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH. Abdominal curls SETS: 3 REPS: 20   Reverse curls SETS: 3 REPS: 20 Oblique crunches SETS: 3 REPS: 20

Tuesday
	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   Lateral pulldown with theraband SETS: 3 REPS: 20 Bicep curls with theraband SETS: 4 REPS: 14/12/10/8   Hammer curl with theraband SETS: 3 REPS: 20

Wednesday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

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

Friday
	Cardio 30 MIN. INCREASE THE INTENSITY MINUTE-BY-MINUTE FOR SETS OF 4 MIN. EACH.

Saturday
	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   Lateral pulldown with theraband SETS: 3 REPS: 20 Bicep curls with theraband SETS: 4 REPS: 14/12/10/8   Hammer curl with theraband SETS: 3 REPS: 20