This is an efficient, beginner weekly exercise program that offers a little bit of everything. From a band superset routine to daily mobility session that I like to use. There is also a good gym routine and finally some core & leg exercises mixed into this weekly flow making up part of the series. Whenever you see exercises that are repeated back-to-back, simply perform the movement on one side of the body and switch to work the other side. The first three movements are designed to improve thoracic mobility. Improving mobility will help you with your lifts in the gym as well as all activities. The session is designed as an interval session. Perform as many repetitions as you can in the desired time. As you begin to feel more comfortable moving through the session, you can increase all the interval times, adding 5-10 seconds each week. Day 1: Exercise Band Routine Day 2: Cardio Day 3: Bodyweight Legs & Core Day 4: Cardio Day 5: Cable Routine (Use Exercise Bands) Day 6: Cardio Day 7: Dumbbell Quick Routine (One DB Only) Stay Strong Together, MICHAEL WOOD, CSCS JeFit