Streching is done everyday
   Dumbbells, Medicine Ball, Balance Disc and
   WorkOut Machine are done three times a week.
   Abdominal and Cardio are done Twice a Week.       



                                                     Streching

Neck Rolls- 6 on each side
Shoulder Rolls- 6 front and back
Shoulders front/back- Hold for 20 sec.
Side Stretch
Knee Over Foot
Runner's Stretch
Waist Stretch
Push Pull- no hip rotation 
Behind-the-back- Rotate and turn 

                                                    Dumbbells

Crossover                                                   1min
Back and Forth                                       1min         
90 Degree Side Raises                            1min
Side Raises                                               1min
External Rotation                                  1min
Alternating Front Raise                       1min

                                                Medicine Ball

Squat Stand                                             10-20 reps
Wide Rotation                                        20 reps

                                                  Abdominal

Sit-Ups                                                      10 reps
Left Side                                                   10 reps
Right Side                                                10 reps
Elbows To Knees                                      10 reps
Super Man-Straight legs                         10 reps
Left Lift                                                    10 reps
In and Out                                               10 reps
Hip Rocker                                               10 reps
Bicycles                                                    10 reps
Full Body Crunch                                  10 reps

                                                Balance Disc

Cross Arm's and rotate 90 degrees
Set and Turn- 5lb Dumbbell 

                                             Workout Machine

Exercise                                                   Reps.      Sets         Tempo

Pull Ups                                                  15-25      1-2            Slow
Squat                                                       2 min     1-3           1/1
Stretcher                                                 15-25      1-2            Slow
Arm Pullover                                         15-25      1-2            Slow
Seated Row                                              15-25      1-2            Slow
Seated Bench                                          12-20      1-2           2/2
Seated Curls                                           12-20      1-2            2/2
Triceps Extension                                   12-20      1-2            2/3