Download Program 4 here.
Do 15 reps Per SIDE Per Exercise. Do the one Exercise after the other in a circuit. Repeat the 3 exercises 3 – 4 times in a circuit. Then You have to do 20 minutes Cardio. Cardio is Fast walking on Treadmill (Speed 5 – 6) OR Running if you can (Speed 7 – 9). You can also do Elliptical or Skipping. But NOT cycling/ swimming.