FLEXIBILITY – 10 -12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warmup or during a cooldown.

COOL DOWN – a minimum of 5 -10 minutes of slow walking, combined with some light stretching. A very effective program that involves all major muscle groups goes here (remember the warm-up as described above) Squat: 1 x 20 reps, Pullover: 1 x 20 reps, Chin up: 3 x max, Superset with: Dips: 3 x max (a superset is going from one exercise to another WITHOUT pause between the two exercises).., Crunch: 1 x 20 reps. That’s it and it will take about 30 minutes including warm up and cool down!

I suggest you do that 2 – 3 times a week, and the results will come very quickly! This program is a combination of weight training and a cardio workout, and it VERY effective in both muscle building and fat loss. The program is very old and extremely effective.