Day 1

Cardio Training
warm up : 5 mins brisk walking
cardio: jogging 6-7 kph pacing 30 mins
active rest: 2mins walking

Strength Training

Legs:
Squats x 5 secs hold x 15 reps x 2 sets
lunges x 5 secs hold x 10 reps each leg x 2 sets
active rest : 1 min step up

chest/triceps/shoulder

push ups (modified- on knees) x 15 reps x 2 sets
triceps dips x 20 reps x 2 sets
forward raises x 5 secs hols x 15 reps x 2 sets
active rest : 1 min jumping jacks

Abdominal/ back bracing
abdominal crunches x 20 reps x 2 sets
legs raises x 20 reps x 2sets
superman x 20 reps x 2 sets

cool down: stretching

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