Type: Weight training

Frequency: Monday - Wednesday - Friday

Intensity: 10 lb. Kettle ball
Time: 1 arm curls - 10 reps - then switch arms
Lay on back - lift ball with leg - 10 reps - then switch legs
Lay on back holding ball - sit ups - 10 reps
Standing - hold ball at your side - raise arm slowly out 10 reps - then switch arms
Place ball on ground - squat and grasp - jump up throwing ball upwards as high as possible - 10
reps
Repeat sequence 3 sets
Type: Cardio
Frequency: Tuesday - Thursday - Saturday
Time: Jogging - 20 minutes
Intensity: Sequence of 400 steps forward
100 steps backwards
100 steps high knee carioca facing right
100 steps high knee carioca facing left