Download Program 8 here.
Do 15 Reps per Side Per Exercise. Do the One exercise after the other in a circuit. Do 3 – 4 Circuit. Then You have to do 20 min 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.