Your programme consists of 3-4 cardiovascular sessions and 2 resistance training sessions. You can complete your cardiovascular and resistance training on the same days, or separate days. Rest for 2 days per week.

Session 1 Session 2 Session 3 Session 4 30min (mod intensity) 40min (mod intensity) 30min (mod intensity) 40min (easy)

The stretches should be done after each cardiovascular workout and before the resistance training session.

Session 1 Session 2 Exercise Sets Reps Seated shoulder press 1 12 Back exercise on all 4's 1 12 Ab curls 1 12 Tricep kickbacks 1 12 Inside forearm 1 12 Front and rear dumbbell lunge 2 12 Standing front leg extension 1 12 Adduction 1 12 Exercise Sets Reps Wall push-ups 1 12 Back exercise on all 4's 1 12 Ab curls 2 12 Bicep curls 1 12 Front and rear dumbbell lunge 2 12 Hamstring curls 1 12 Calf raises 1 12 Abduction 1 12