Activity oneActivity 2Activity 3Week 1.Cardiovascular Gym sessionWarm-Up5 minute on a cross trainerMain Activity10 minutes on rowing machine 15 minutes on a cross trainer 1/2 mile run on a treadmill 10
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minutes on a stepper  15 minutes on an upright bike Cool down10 minutes on a cross trainer 1 mile run timed5 minute warm up on cross trainerWeight Training SessionWeight(Kgs)RepetitionssetsLeg Extension25202Leg Curls25202Lat machine30202Pek-Dek20202Chest Press20202Incline press20202Abs Machine25202Week 2 Same as week 1Slight increase of intensitySame as week 1Same as week 1Increase In Sets To 3Week 3Same as week 1Increase intensity againSame as week 1Same as week 2Week 4Cardiovascular Gym sessionWarm-Up5 minute a treadmill.Main Activity 20 minutes on rowing machine 20 minutes on a cross trainer 1  mile run on a treadmill increase of steepness20 minutes on a stepper 15 minutes on a ...

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