Tropicana

No	Activity	Men	Women
1	Cycle	1 mile	1 mile
2	Shoulder press (machine)	40 reps @ 25 Kg	40 reps @ 15 Kg
3	Stepper	200 steps	200 steps
4	Chin-ups	20	10
5	Row	500 metres	500 metres
6	Squat thrusts	100	80
7	Hip-flexor	60	60
8	Step-ups	60 reps with 10 Kg weights	60 reps with 5 Kg weights
9	Bench press	40 reps @ 40 Kg	40 reps @ 25 Kg
10	Run	800 metres @ 6% incline	800 metres @ 6% incline