Your programme consists of 3-4 cardiovascular session 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 (R4min, W2min) x 5 Cycle 30mins(mod intensity) (R4min, W2min) x 5 Cycle 10mins(high intensity)

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

Session 1 Session 2 Exercise Sets Reps Dumbbell Front Shoulder Raise 1 12 Dumbbell bent-over row 1 12 Oblique crunches 1 12 Tricep extension 1 12 Outside forearm 1 12 Squat/lunge combo with dumbbells 2 12 Standing side leg lifts 1 12 Adduction with theraband 1 12 Exercise Sets Reps Dumbbell Fly 1 12 Dumbbell bent-over row 1 12 Abs with small ball 2 12 Bicep reverse curl 1 12 Pelvic Bridging with extended leg 2 12 Standing side leg lift with theraband 1 12 Calf raises 1 12 Abduction with theraband 1 12