melt

Instructions: Start your workout with a 10 minute cardiovascular warm-up.

End your workout with stretches that target the muscles you exercised during the workout.
Ensure a gap of 1 or 2 days between weight training sessions to ensure adequate recovery.

Week 1 & 2 : Perform each exercise in succession (circuit format) with 15 - 20 secs rest in between
exercises.1- 2 rounds in total.10 - 12 repetitions, with 30 - 60 secs of rest between rounds.

Week 3 : Perform 2 - 3 sets of each exercise for 10 - 12 repetitions, with 30 seconds or less of rest between
sets.

Week 4 : Perform 3 sets of each exercise for 10 - 12 repetitions, with 30 seconds of rest between sets.

Day 1: F.B + 20 mins treadmill interval training (RPE 7-9) Core

Floor Crunches
Day 2: 45 mins easy walk (RPE 5 – 7) / Rest Cross Crunches
Rev Crunches
Day 3: F.B + 20 mins elliptical (RPE 7-9) Plank
Reps = 15; Rest = 20 secs; Sets = 2-3
Day 4: 45 mins easy walk (RPE 5 – 7) / Rest

Day 5: F.B + 20 mins elliptical (RPE 7-9)

Stretches (20 secs each)
Standing quadriceps stretch
Full Body Standing Hamstring stretch
Chest Press m/c Latisimus Stretch
Leg Press Wall Chest stretch
Lat Pulldown m/c Shoulder stretch
Shoulder Press m/c Cobra Stretch
Lunges (in place) Childs pose stretch
D/b Curls
Cable extension