Wednesday: 1.5 hour walk


Thursday:
Gym workout:

Bike, warm-up, 5 mins at 65 RPM (10mph)
Treadmill, 30 mins at 4 mph, 5 mins cool down at 3 mph
plus, 15 minutes of stretching exercises


Friday:
Gym workout:

Bike, warm-up, 5 mins at 65 RPM (10mph)
Treadmill, 30 mins at 4 mph, 5 mins cool down at 3 mph
plus, 15 minutes of stretching exercises

and this evening:

UBWO
Chest Fly 2 x 10/15
Lat Pullover 2 x 10/15
Modified Push up 1 x 10
Chest Expansion
Biceps Curl 3 x 10/15
One-Arm Row 2 x 10/15
Standing Triceps Kickback 2 x 10/15
Standing Triceps Toner 2 x 10/15
Triceps Stretch
Standing Front Raise 2 x 10/15
Standing Overhead Press 2 x 10/15
Upper Back/Shoulder Stretch

and 50 ab crunches