Fitness program (women)

 Monday – Lower body emphasis

Warm up – light treadmill walking/light stretching
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Leg press – 3 sets of 12-15 reps
Leg extension – 3 sets of 12-15 reps
Leg curl - 3 sets of 12-15 reps
Seated Calf raise - 3 sets of 12-15 reps

CV – (includes cool down for 5 mins) – 25- 30 mins on rowing machine + /light stretching

Tuesday – Class/classes of choice (2 max) /light stretching

Wednesday – Day off

Thursday – Upper body emphasis

Warm up – light treadmill walking/light stretching

Seated shoulder press - 3 sets of 12-15 reps
Seated row - 3 sets of 12-15 reps
Seated bench press - 2 sets of 12-15 reps
Pull down - 2 sets of 12-15 reps

CV – (includes cool down for 5 mins) – 25- 30 mins on rowing machine/light stretching

Friday – Upper body emphasis with core

Warm up/cool down – would be a class of choice/light stretching

Cable bicep curl – 3x12-15
Cable triceps extension – 3x12-15
Swiss ball situps – 3x15-25 reps
Lying leg raises – 3x15-25 reps
Plank – 2x30secs
Floor hyperextension – 1 set of 15 reps

Cool Down – CV of choice light work to bring heart rate back down to normal/light stretching