Gym Classes Aerobics class , Body Combat, Body Attack, Dance class, Aqua, Spin, boxing

Gym Machines Warmup: X Trainer 5min Random Program
L1-4

Treadmill 15min 5.0-6.5km/hr [3.1-3.7mph], 5-10% incline, increasing by 2% every minute

Bike 15min
Random program L4-8. 70-90 rpm
Total Time: 35min

ABS
Repeat circuit 3 × 12 reps
Crunches
Crunch with right twist
Crunch with left twist
Plank on Knees or Toes 20-30 sec

Indoors Cardio DVD
EG: Super Shredder Circuit

Outdoors Warmup: 10 minute power walk
Repeat circuit x 2, 12 reps
400m jog/walk (one lap oval)
Fast low step running right leg
Fast low step running left leg
Tricep dips on bench
Step Ups low step (no weight)
Ski Jumps or steps
Push-ups on back rest of bench

Final Blast: Mountain climbers on back of bench nonstop for 45 sec. Count them and next time, try to beat it!

ABS
Repeat circuit 3 × 12 reps
Crunches
Crunch with right twist
Crunch with left twist
Plank on Knees or Toes 20-30 sec

Stretch Hold each stretch for 1min. Keep breathing and try to sink deeper as you exhale.
Back twist
Hip opener
Hamstring stretch
Childs pose
Quadriceps stretch
Calf Stretch
Neck Stretch