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  seq exercise sets reps dur distance rest instruction
1 Arm raise: side str: T 2 15 30-60 sec
2 Curl: Standing: T 2 15 30-60 sec
3 Sit up: bent knee:NE 2 15 30-60 sec
4 Squat: mid: T 2 15 30-60 sec
5 Row: prone single narrow: T 2 15 30-60 sec
6 Chest press: T 2 15 30-60 sec
7 Back lift: NE 2 15 30-60 sec
8 Pointer quad: NE 2 15 30-60 sec
9 Upright row: T 2 15 30-60 sec
10 Crunch: twisting: NE 2 15 30-60 sec