Exercise Program

After your stretching, you do 10 sit-ups, then rest 30 seconds, then 10 more. After that, take your pulse rate and rest for 45 seconds.

After that you do some stairclimbing for 3 minutes. The best place to do this is by going up a down escalator. After that take your pulse (take your pulse after every exercise).

Next (after resting 45 seconds) do 30 jumping jacks, rest for 15 seconds, then do 15 more. Rest one minute.

Do 10 push-ups next, rest for 35 seconds, then do 12 more. Rest for 1 minute.

Hop on your bike or exercise bike next, you're going to bicycle for 1 mile. After that, rest for 2 minutes.

Then you bench press a quarter of your weight, for 3 times. Rest 3 minutes.

For the next exercise you do as many pull-ups as you can. Then you rest for 45 seconds.

After that you jog in place for 1 minute and rest 30 seconds.

Next you hand on the pull-up bar with your chin above it for as long as you can. Then you rest for 30 seconds.

After that you lift dumbbells of 8-10 lbs 5 times per arm, rest for 20 seconds, then repeat.

After that, see other sheet.

Stretching

1. 10 Sit-ups
   Rest 30 sec.
   10 Sit-ups
   Take pulse
   Rest 45 sec.
2. Stair climbing - 3 minutes
   Take pulse
   Rest 45 sec.
3. Jumping Jacks - 30
   Rest 15 sec.
   Jumping Jacks - 15
   Take pulse
   Rest 1 minute
4. Push-ups
   Rest 35 sec.
   12 push ups.
   Take Pulse.
   Rest 1 min.
5. Bicycle for 1 mile
   Take Pulse
   Rest 2 minutes
6. Bench press 1/4 of your body weight 3 times
   Take pulse.
   Rest 3 minutes
7. Pull-ups - as many as you can do
   Take Pulse
   Rest 45 seconds
8. Jog in place - 1 minute
   Take pulse
   Rest 30 seconds
9. Hang on Pull-up bar - as long as you can
   Take pulse
   Rest 30 seconds
10. Lifting dumbbells - 8-10 lbs, 5x per arm
    Rest 20 seconds
    Repeat
    Take Pulse
    Rest 30 seconds
    Rest 4 min 30 sec more
    Take pulse
    Rest 1 hour
    Take pulse

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