Day 1: Resistance Training

Pull ups Push ups Sit ups No Weight Squats No weight lunges Standard crunches Side Crunches Cardio	-4 sets: 10 reps                   -4 sets: 20 reps                   -4 sets: 50 reps                   -4 sets: 20 reps                   -4 sets: 20 reps                   -4 sets: 50 reps                   -4 sets: 50 reps                   -30 min run

Day 2: Cardio

Treadmill Workout Bicycle Track run	20 minutes                   20 minutes                   2-4 miles

Day 3: Pilates

Pilates 100s Exercise Criss Cross Pilates Exercise Heels to Glutes Pilates Exercise Hip Lifts Pilates Exercise Single Leg Plank Pilates Exercise Single Leg Lift Pilates Exercise Waterfall Pilates Exercise V-Out Pilates Exercise Bend & Stretch Pilates Exercise Treadmill	3 sets                   3 sets                   3 sets                   3 sets                   3 sets                   3 sets                   3 sets                   3 sets                   3 sets                   30 mins

Day 4: Weight training (light)

Side arm lateral shoulder raises Military shoulder dumbbell press Dumbbell Chest Press Dumbbell Chest Flys Cable Chest Flys Bicep Barbell Curls Arnold Concentration Curls Overhead Tricep Dumbbell press Tricep Dips Pull ups Bent over 1 arm dumbbell rows Lat. pull downs Standard crunches Side crunches Reverse crunches Sit ups Treadmill

-4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: Failure                   -4 sets: 20,15,12,10                   -4 sets: Failure                   -4 sets: Failure                   -1 set: 25 reps                   -1 set: 25 reps                   -1 set: 25 reps                   -1 set: 25 reps                   20 minutes

Day 5: Cardio

Treadmill Workout Bicycle Track walk/run	20 minutes                   20 minutes                   20 minutes