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Beginner Program:

Monday & Thursday (Upper Body & Cardio)

Walk for 20 minutes prior to working-out, high intensity

Perform each of these exercises with 20 repetitions each:

Set #1

1. Pushups on your knees (10 repetitions)

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 repetitions for each arm)

Run, step mill or stepper for 5 minutes

Perform each of these exercises with 20 repetitions each:

Set #2

1. Pushups on your knees (10 repetitions)

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 repetitions for each arm)

Walk for 5 minutes to cool down

Beginner Program:

Tuesday & Friday (Lower Body & Cardio)

Walk for 20 minutes prior to working-out, high intensity

Perform each of these exercises:

Set #1

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 10-20 squats with just your own bodyweight

3. Booty lifts 20 reps each side

4. Calve raise 20 reps

5. Lunges 15 each side stationary lunges (holding on if needed)

Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 10-20 squats with just your own bodyweight

3. Booty lifts 20 reps each side

4. Calve raise 20 reps

5. Lunges 15 each side stationary lunges (holding on if needed)

Walk for 5 minutes to cool down

Intermediate Program:

Monday & Thursday (Upper Body & Cardio)

Run, Walk, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises with 20 repetitions each

Set #1

1. Pushups on knees or up-style

2. 1 arm rows, 20 reps each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run, step mill or stepper for 5 minutes

Perform each of these exercises with 20 repetitions each

Set #2

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run or Walk for 5 minutes

Perform each of these exercises with 20 repetitions each

Set #3

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Walk for 5 minutes to cool down

Intermediate Program:

Tuesday & Friday (Lower Body & Cardio)

Run, Walk, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises:

Set #1

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #3

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges

Walk for 5 minutes to cool down

Advanced Program:

Monday & Thursday (Upper Body & Cardio)

Run, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises with 20 repetitions each:

Set #1

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run, Step Mill or Stepper for 20 minutes

Perform each of these exercises with 20 repetitions each:

Set #2

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Run or Walk for 5 minutes

Perform each of these exercises with 20 repetitions each:

Set #3

1. Pushups on knees or up-style

2. 1 arm rows 20 each side

3. Lateral raises

4. Hammer curls

5. Overhead 1 dumbbell press (20 reps each arm)

Walk for 5 minutes to cool down

Advanced Program:

Tuesday & Friday (Lower Body & Cardio)

Run, Step Mill or Stepper high intensity for 20 minutes

prior to working-out

Perform each of these exercises:

Set #1

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50-100 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges w dumbbells

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #2

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50-100 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges w dumbbells

Run, Bike or Walk for 5 minutes

Perform each of these exercises:

Set #3

1. Lying down side leg lifts 30 reps a side with also 30 circles each side

2. 50-100 squats with just your own bodyweight

3. Booty lifts 30 reps each side

4. Calve raise 50 reps

5. Lunges 15 each side stationary lunges w dumbbells

Walk for 5 minutes to cool down