Do cardio four times per week, alternating activities each time. You can choose your own or pick from these fun, fat-burning selections: Stairs Sports training Play Sideways Disco dancing Walking Favorite sport

Bodypart	Exercise	Sets	Reps
Back	Dumbbell pull-over	3	12-15
	Bent-over row	4	10-12
	One-arm dumbbell row	3	12-15
Chest	Bench press	4	10-12
	Flye	3	12-15
	Push-up	3	12-15
Biceps	Hammer curl	4	12-15
	Concentration curl	3	10-12
Triceps	Overhead dumbbell extension	4	10-12
	Dip	3	15-20
Legs	Front lunge	4	15-20
	Dumbbell squat	4	15-20
	Hip raise	4	15-20
	Calf raise	3	12-15
Delts	Overhead dumbbell press	3	12-15
	Dumbbell lateral raise	3	12-15
	Bent-over lateral	3	12-15
Abs	Crunch	3	15-20
	Cross-over crunch	3	15-20
	Reverse crunch	3	15-20