20 Minutes working both legs & arms - mainly cardio and leg muscles - target cardio rate of 120-135

Ride the NordicTrack Ski machine. To avoid lower back strain, use proper form while exercising. Keep your abdominal muscles tight, position your shoulders over your hips, and avoid the tendency to lean forward. Try to take full, long strides but don't bring your feet in front of your body. Concentrate on an extending the back stroke of your stride. If you find yourself sliding backwards on the skier the tension is too low, increase the tension. I like a tension of about 3.5 for a distance of 2 miles at a speed of about 7 miles per hour. Increase tension as you improve your fitness level.

Lats, Hamstrings, Glutes, Quads, Core. (Place hands shoulder width apart keeping against sides when stood up to target lats).

Building of neck muscles those on the front back and sides. Also the conditioning of the shoulder girdle elevators.

A warm-up exercise.
Slowly Rotate the Neck from looking left to down to right and back.

Stand on your left leg, facing away from a bench. Holding your arms and your right leg in the air in front of you, slowly lower your body until your butt is slightly higher than your breaking point. (Ideally, this should take 5 to 7 seconds.) Sit, then stand up using both legs. That's one repetition. Do six reps with your left leg, then six more with your right. Complete a set. Rest for 2 to 3 minutes and move on to step 2.

Grab the parallel bars of a pullup bar handle so your hands face each other. Hang with your arms straight. Pull yourself up as high as you can, aiming to clear the bar with your chin. Then slowly lower yourself back to the starting position, at a full hang.

Don't swing. Try to keep your body straight at all times.

Alternate: Barbell Bench Press

Play Nintendo Wii for 1 hour mainly Wii Sports