(1) Intermediate 3 days / week

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

Upper Body 1

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

Lower Body 1

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

Upper Body 1

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

Lower Body 1

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

Upper Body 1

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

Lower Body 1

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