Health 100 Exercise Program

                         Cardiorespiratory       Muscular      Muscular         Flexibility
                         Endurance                 Strength        Endurance      Training

 Frequency:   mon-fri per/w          2 non-             2 non-           2-3 days
                                                          consecutive     consecutive   per/w
                                                days per/w       days per/w

Intensity:          70-80% Max HR    3 sets of 25     5 sets of 35     stretch to
                                                          reps per/exer.  reps per/exer.  the point
Time:                   30-40 mins          15-25 mins       30-45 mins      of tension

Type:                  Treadmill              shoulder press,   squats,         superman,
                                                          chess press,       push-ups,    scissor kick,
                                                          bicep curls,         bicep curls,  toe touchers,
                                                          arm extension     dips             standing toe
                                                          bicep curls                              touchers, leg
                                                          leg press,                                raises
                                                          leg extension,
                                                          leg curls
                                                          squats,
                                                          side laterals, 
                                                          crunches