Full body workout: Thursday Tuesday Sunday

Cardio and (flex)ibility training: Friday

Every 2-3 weeks increase reps, sets, and/or weight level

Warmups (for full body days) and stretches:

5-7 min brisk walk/light jog on the elliptical or treadmill to get heart pumping

3-5 min on bike (especially before getting into legs and butt)

Perform all stretches until muscles relaxed or at least 2 min

Stretch arms

Stretch legs out

Stretch back

Knee to chest and foot to butt

Legs and arms

Stay at level 2/3 for any combo machine exercises until ready to level up

Pull downs: 15 reps 2 sets

Push outs: 10 reps 2 sets

Legs: 10 reps 2 sets

Leg extender: Level 4/5 15 reps 3 sets

Pushups: optional, 10-20 reps to improve upper body strength

Butt

Perform activations (15 reps; 1-2 sets): glute bridge hold, bridge upper pulse, pulse squats

For each exercise: 25-30 reps; 2-4 sets unless otherwise noted

Use resistance bands

Exercises that need to be done every day:

Hip abductions 40-60 sets; 2-4 reps

Glute bridges 40-60 sets; 2-4 reps

Standing kick backs

Kneeling squats

Side kicks or extensions (hips)

Abs

For exercises: 20 reps; 2-3 sets

For planks: 1 min

Legs and arms

currently at level 2 with

Week 1: arms- stay at level , 15 reps 2 sets ; legs- 10 reps 2 sets

Week 2: go to next level if possible keep reps and sets the same

Week 3: increase either reps (by 5) or sets (by 1)

Week 4: next level if possible

With these workouts do not go higher than level 4/5 in order to not gain excessive muscle

Goal: slim