Exercise		Manual-Notes (if any)
Pushup on knees with hands on the ball 1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line. 2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position. 3. Keeping your body straight throughout the movement repeat for the required number of repetitions. Trainer's comments: Before starting make sure you warm up on treadmill for 5 minutes or cardio method of your choice.	Sets Reps Weight/ Resistance 1 20
Alternating 1 Arm DB Row 1. Start by holding a dumbell in each hand and bending forward until your upper body is almost parallel to the floor. 2. Slowly bring one dumbell up to your waist and return to the starting position. 3. Repeat with the other arm. 4. Remember to pinch your shoulder blade in towards your spine as you row. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Stability Ball Wall Squat with DBs 1. Start by placing a stability ball against a wall and holding it there with the small of your back. 2. Holding a dumbell in each hand proceed to squat down until your thighs are parallel to the ground or you have reached full range of motion. 3. Return to the starting position and repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
DB squat and press 1. Start by holding the dumbells at shoulder level. 2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended. 3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position. 4. Repeat this movement for the recommended repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Isometric Wall Squat with DB Curl 1. Start by sliding down a wall until your thighs are parallel to the ground. 2. Hold this position throughout the set. 3. Curl the dumbells up to shoulder level. 4. Return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Overhead tricep extension 1) Sit on ball with feet shoulder width apart in upright position. 2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up). 3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement. 4) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Treadmill Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Trainer's comments: Do 5 minutes on level 3-4, brisk walk. If you don't have a treadmill jog on the spot or cardio fo your choice.	Sets Reps Weight/ Resistance 1