(1) Oscu, Advanced 3 days / week

WEEKS 1,3,5: Upper Body, Lower Body, Upper Body

Day 1: Upper Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

Day 2: Lower Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

Day 3: Upper Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

WEEKS 2,4,6: Lower Body 1, Upper Body 1, Lower Body 1

Day 1: Lower Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

Day 2: Upper Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching

Day 3: Lower Body

Warm up: Warm Up Exercises & walking on the treadmill or outside for 5-10 minutes & Dynamic Stretching