Day 1

Day 2:

:30 Min Cardio (running, rowing, biking, swimming, elliptical, stair stepper, or aerobic class at 60-80%)

Day 3:

( 3 Sets)

10 each leg             Waking lunges    (Body weight only)

10 each direction      Side Lunge        (Body weight only)

12 Squats                           (bodyweight, or light weight)

12 Good Morning                                (Body weight only)

12 Machine assisted Dips

15 Dumbbell Bench Press                    light weight

15 Front (anterior) shoulder raise        light weight

12 Seated Row Machine                       light weight

12 lever seated fly

(2 sets)

10 reverse crunch

10 leg lifts (side to side over cone or medicine ball)

10 side crunches

10 ab machine

10 lying straight leg sit up

Day 4:

:30-45 Min Cardio (running, rowing, biking, swimming, elliptical, stair stepper, or aerobic class at 60-80%)

Day 5:

Grab two dumbbells that are somewhat lighter in weight 10-15lbs and keep a Swiss ball close

(3 sets of everything)

10 V up

15-ball crunch

: 20 front planks

: 20-side plank (each side)

12 twisting ball crunch

20 push-ups on knees

10 overhead triceps extension (single arm) with dumbbell

12 biceps curl with dumbbell

10 overhead shoulder press with dumbbell

10 lateral shoulder raises with dumbbell

3:00 Rest between each set

Day 6:

1 hour Cardio (running, rowing, biking, swimming, elliptical, stair stepper, or aerobic class at 60-80%)

Day 7: Rest!