Vary intensities with cardio-vascular exercise. Weight lifting - add superman and half plank for core exercises, to replace crunch and bird dog. Stretching. Breathing.

Weight lifting - add in kettle bell swing to replace finding your hinge. Cardio-vascular - increase by 5:00 to 45:00 if following the program. Stretching. Breathing.

Cardio-vascular exercise increased by 5:00 to 50:00. Weight lifting - increase to 3 sets per exercise, add in alternating push ups. Stretching. Breathing.

Weight lifting - replace barefoot balancing with warrior 3, add side plank for core. Cardio - vascular exercise at 50:00. Stretching. Breathing.

Cardio-vascular exercise increase by 5:00 to 55:00. Stretching- add in upper and mid back stretch, lumbar rotation stretch. Weight lifting. Breathing.

Weight lifting-replace reverse fly with pull ups (assisted or not), add in Turkish getup. Cardio - vascular exercise 55:00. Stretching. Breathing.