(1) Intermediate 4 days / week

Weekly routine: Upper Body, Lower Body, Upper Body, Lower Body

Day 1: Upper Body

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

  • Optional Abs superset 2-3 sets of AMAP

Day 2: Lower Body

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

  • Optional Abs superset 2-3 sets of AMAP

Day 3: Upper Body

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

  • Optional Abs superset 2-3 sets of AMAP

Day 4: Lower Body

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

  • Optional Abs superset 2-3 sets of AMAP