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Phase 2

Week 1 - Day 1

Push-up - 3 sets - 6 reps Dumbbell floor press - 3 sets - 10 to 12 reps Band standing incline press - 3 sets - 15 to 20 reps Dumbbell front raise - 3 sets - 8 to 10 reps Band overhead press - 3 sets - 10 to 12 sets Dumbbell bent over lateral raise - 3 sets - 15 to 20 sets Dumbbell kickback - 3 sets - 8 to 10 reps Band overhead extension - 3 sets - 10 to 12 reps Band pushdown - 3 sets - 15 to 20 reps

Phase 2

Week 1 - Day 2

20 - 30 Minute Walk

Phase 2

Week 1 - Day 3

Dumbbell Squat - 3 sets - 8 to 10 reps Wall Squat - 3 sets - 45 to 60 secs Dumbbell Reverse Lunge - 3 sets - 15 to 20 reps Bodyweight Step Ups- 3 sets - 12 to 15 reps Standing Calf Raise - 3 sets - 10 to 12 sets Crunch - 3 sets - 15 to 20 sets Plank- 2 sets - 45 to 60 secs

Phase 2

Week 1 - Day 4

20 - 30 Minute Walk

Phase 2

Week 1 - Day 5

Band Kneeling Pulldown - 3 sets 8 to 10 reps Dumbbell Bent Over Row - 3 sets - 10 to 12 reps Band Standing Row - 3 sets - 12 to 15 reps Dumbbell Shrug - 3 sets - 10 to 12 reps Band Curl - 3 sets - 8 to 10 reps Dumbbell Hammer Curl - 3 sets - 10 to 12 reps Seated Dumbbell Curl - 3 sets - 12 to 15 reps Dumbbell Wrist Curl - 3 sets - 10 to 12 reps

Phase 2

Week 1 - Day 6

20 - 30 Minute Walk

Phase 2

Week 2 - Day 1

Push-Up - 3 sets 8 to 10 reps Band Mid Press - 3 sets - 10 to 12 reps Dumbbell Flat Fly - 3 sets - 12 to 15 reps Band Upright Row - 3 sets - 8 to 10 reps Ball Dumbbell Lateral Raise - 3 sets - 10 to 12 reps Dumbbell Push Press - 3 sets - 12 to 15 reps Band Kickback - 3 sets - 8 to 10 reps Dumbbell Overhead Extention - 3 sets - 10 to 12 reps Bench Dip - 3 sets - 12 to 15 reps

Phase 2

Week 2 - Day 2

20 - 30 Minute Walk

Phase 2

Week 2 - Day 3

Band Squat - 3 sets 8 to 10 reps Dumbbell Sumo Squats - 3 sets - 10 to 12 reps Dumbbell Front Lunge - 3 sets - 12 to 15 reps (each side)Jump Squat - 2 sets - 15 reps Standing Calf Raise - 3 sets - 12 to 15 reps Bicycle Crunch - 3 sets - 10 to 15 reps (each side)Plank - 2 sets - 60 to 75 secs

Phase 2

Week 2 - Day 4

20 - 30 Minute Walk

Phase 2

Week 2 - Day 5

Band Bent Over Row - 3 sets 8 to 10 reps Band Standing Pulldown - 3 sets - 10 to 12 reps Dumbbell One Arm Bent Over Row - 3 sets - 12 to 15 reps (each side)Band Shrug - 3 sets - 10 to 12 reps Band Behind Back Curl - 3 sets - 8 to 10 reps Ball Dumbbell Curl - 3 sets - 10 to 12 reps Dumbball Concentration Curl - 3 sets - 12 to 15 reps (each side)Dumbbell Reverse Wrist Curl - 3 sets - 10 to 12 reps

Phase 2

Week 2 - Day 6

20 - 30 Minute Walk

Phase 2

Week 3 - Day 1

Push-up - 3 sets - 10 to 12 reps Ball Dumbbell Fly - 3 sets - 12 to 15 reps Band Decline Press - 3 sets - 10 to 12 reps Dumbbell Upright Row - 3 sets - 8 to 10 reps Band Front Raise - 3 sets - 10 to 12 reps Dumbbell Overhead Press - 3 sets - 12 to 15 reps Band Reverse Pushdown - 3 sets - 8 to 10 reps Dumbbell Lying Extension - 3 sets - 10 to 12 reps Dumbbell Kickback - 3 sets - 12 to 15 reps

Phase 2

Week 3 - Day 2

20 - 30 Minute Walk

Phase 2

Week 3 - Day 3

Dumbbell Squat - 3 sets - 8 to 10 reps Dumbbell Romanian Deadlift - 3 sets - 10 to 12 reps Jump Squat - 3 sets - 15 reps Dumbbell Walking Lunge - 3 sets - 12 reps Standing Calf Raise - 3 sets - 15 to 20 reps Bicycle Crunch - 3 sets - 15 to 20 reps (each side)Plank - 3 sets - 60 to 75 secs

Phase 2

Week 3 - Day 5

Band Straight Arm Pulldown - 3 sets 8 to 10 reps Band One Arm Bent Over Row - 3 sets - 10 to 12 reps (each side)Band Kneeling Pulldown- 3 sets - 12 to 15 reps Dumbbell Shrug - 3 sets - 12 to 15 reps Zottman Curl - 3 sets - 8 to 10 reps Ball Hammer Curl - 3 sets - 10 to 12 reps Band High Curl - 3 sets - 12 to 15 reps Band Wrist Curl - 3 sets - 10 to 12 reps

Phase 2

Week 4 - Day 1

Push-up - 4 sets - 10 to 12 reps Ball Dumbbell Fly - 4 sets - 12 to 15 reps Band Decline Press - 4 sets - 10 to 12 reps Dumbbell Upright Row - 4 sets - 8 to 10 reps Band Front Raise - 4 sets - 10 to 12 reps Dumbbell Overhead Press - 4 sets - 12 to 15 reps Band Reverse Pushdown - 4 sets - 8 to 10 reps Dumbbell Lying Extension - 4 sets - 10 to 12 reps Dumbbell Kickback - 4 sets - 12 to 15 reps

Phase 2

Week 4 - Day 2,4,6 (or any day)

20 - 30 Minute Walk

Phase 2

Week 4 - Day 2

Dumbbell Squat - 4 sets - 8 to 10 reps Dumbbell Romanian Deadlift - 4 sets - 10 to 12 reps Jump Squat - 4 sets - 15 reps Dumbbell Walking Lunge - 4 sets - 12 reps Standing Calf Raise - 4 sets - 15 to 20 reps Bicycle Crunch - 4 sets - 15 to 20 reps (each side)Plank - 4 sets - 60 to 75 secs

Phase 2

Week 4 - Day 3

Band Straight Arm Pulldown - 4 sets 8 to 10 reps Band One Arm Bent Over Row - 4 sets - 10 to 12 reps (each side)Band Kneeling Pulldown- 4 sets - 12 to 15 reps Dumbbell Shrug - 4 sets - 12 to 15 reps Zottman Curl - 4 sets - 8 to 10 reps Ball Hammer Curl - 4 sets - 10 to 12 reps Band High Curl - 4 sets - 12 to 15 reps Band Wrist Curl - 4 sets - 10 to 12 reps

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