Start with 5-10 minutes cardio at a moderate pace. This serves not only as a good physical warmup, but also helps clear the mind from the distractions brought in from the office or home.

1. Single-leg Calf Raise, 1 set x 15-20 reps each

2. Leg Curl, 2 sets x 15-20 reps

3. Leg Press, 2 sets x 15-20 reps

4. Dumbbell Stiff-leg Deadlift, 1 set x 10-12 reps

5. Abductor / Adductor Machine, 1 set x 20-25 each

6. Hammer Incline Chest Press, 2 sets of 15-20 reps

7. Dumbbell Flye, 1 set x 15-20 reps

8. Wide-grip Pulldown, 2 sets x 15-20 reps

9. Low Cable Row, 1 set x 15-20 reps

10. Dumbbell Shoulder Press, 2 sets x 15-20 reps

11. Cable Tricep Kick-backs, 2 sets x 15-20 reps

12. Dumbbell Curl, 2 sets x 15-20 reps

13. Crunches, 2 sets x 25-30 reps

14. Reverse Crunches, 2 sets x 25-30 reps

Single-leg Calf Raise, 1 set x 15-20 reps each

Stand with 1-leg only on a low step-box while holding on to a stationary object. Extend up on your toes to fully contract the calf. Now slowly lower the heel down as far as possible, you should feel a good stretch when the calf is fully extended (heel to the ground). Perform each rep slowly, no bouncing. You may hold a dumbbell in your free hand if more resistance is needed.

Leg Curl, 2 sets x 15-20 reps

You can do this single-leg or double, your preference. Be sure to squeeze at the top of the movement to help contract the glute muscles as well as the hamstrings.

Leg Press, 2 sets x 15-20 reps

Use a narrow to moderate foot stance, and bring each rep as low as possible without rolling your lower back off the seat.

Dumbbell Stiff-leg Deadlift, 1 set x 10-12 reps

With a pair of light dumbbells, feet together, knees straight but not locked, bend over as if to touch your toes. Keep the back straight and your head up. As you come back up consciously squeeze the glute muscles to focus the effort on using these muscles as opposed to lower back.

Abductor / Adductor Machine, 1 set x 20-25 each

When abducting (outwards) hold for a 2-3 count in the full out position. When adducting (inward), hold and squeeze for a 2-3 count.

Hammer Incline Chest Press, 2 sets of 15-20 reps

Set the seat so your hands are shoulder level. Perform each rep slowly with a full squeeze at the top.

Dumbbell Flye, 1 sets x 15-20 reps

Using a pair of light dumbbells, lie on a flat bench with dumbbells held over your chest, palms facing in. Keep your elbows slightly bent and locked, slowly lower the dumbbells together till you feel a good stretch then bring back up to the starting position. The movement should look like you are hugging a large barrel.

Wide-grip Pulldown, 2 sets x 15-20 reps

Grip the bar slightly wider than shoulder-width, pull down to the upper chest area then back up slowly.

Low Cable Row, 1 sets x 15-20 reps

Using a narrow grip (the “V” handle is preferable), pull the handle into the upper abdomen area while keeping your torso perpendicular to the floor. Do not lean backwards when pulling. Slowly lower the weight back to the starting position, leaning forward for a good stretch.

Dumbbell Shoulder Press, 2 sets x 15-20 reps

While seated, use a pair of light dumbbells, held at shoulder height and palms facing forward. Raise and slowly lower back down.

Cable Tricep Kick-backs, 2 sets x 15-20 reps

Using a low pulley cable, facing the apparatus, lean forward approximately 90 degrees and brace your free hand on your knee. Keep your upper arm parallel to the floor on each rep and extend the arm straight back to fully contract the triceps.

Dumbbell Curl, 2 sets x 15-20 reps

Stand holding a pair of light dumbbells to your sides, alternately curl each up to shoulder height then back. Perform each rep slowly, do not rely on momentum.

Crunches, 2 sets x 25-30 reps

Do not lock your hands behind your head, keep them to the sides to avoid pulling the neck.

Reverse Crunches, 2 sets x 25-30 reps

Sit on a bench, lean back approximately 45 degrees while holding the sides of the bench. Extend your legs straight out then bring your knees in towards your chest.