Programming based around beginner barbell training with the goal of developing strength and body control. Additionally five days of cardiovascular excersise will be implemented which will include three days of HITT and two days of low to moderate intensity endurance training. HIIT: Days 1, 3, and 5 row machine. 1 minute of moderate intensity activity followed by 30 seconds high intensity activity continued for 20 minutes Low intensity endurance training should include a warm up in which pre determined target heart rate is reached and then held throughout remainder of training session if possible. Planks and side bridges should be initially held for 30 seconds and as strength increases so should the time held. Progressive overload All rep ranges and loads should be adjusted to the participants abilities and shall be increased as strength increases.