Basic Workout Routine 

Start with 8-12 minute of cardio (Elliptical trainer or rowing machine)

Do 2-3 sets of 8-12 reps for the following exercises with 30-90 seconds of rest between sets:

   - Leg Press
   - Leg Curl
   - Wide-Grip Pull Down
   - Bench Press (machine)
   - Chest Fly (machine)
   - Tricep Pushdowns
   - Bicep Curl
   - Shoulder press

Finish of with 2-3 sets of 20-30 reps of bicycle crunches with 30 second of rest

Do all at least twice a week