Gym Program
Warmup  
Bike 	5mins    	Rower 	3 mins    	Skii Ergo 	2 mins
Legs
Leg Press  				2x 15 reps
Leg Extension 				2x 15 reps
Sumo Squats with Kettle bell 		2x 15 reps
Lunges no weight  			2x 15 reps
Back
Lat Pulldown 				2x 15 reps
Rowing Machine 			2x 15 reps
One arm cable pull back 		2x 15 reps
Chest
Seated Chest Press 			2x 15 reps
Military Press with one dumbell 	2x 15 reps
Push Ups (on floor no weight)		2x 15 reps
Arms
Tricep pushdown(cable machine)	2x 15 reps
Bicep Curl(Barbell)			2x 15 reps
Lateral Raise dumbells			2x 8 reps
Abs
Kettle bell  Side Bends			2x 15 reps
Push up position  alternating knee to elbow 2x 15 reps
Agility
Stair climber 150 steps...Box jump x 10	...Step ups to side  x 10...Burpees x10