Ultrafit

No	Activity	Men	Women
1	Cycle	1 mile	1 mile
2	Row	500 metres	500 metres
3	Lat pull-down	50 reps @ 40 Kg	50 reps @ 25 Kg
4	Hip-flexor	60	60
5	Press-ups	50	30
6	Step-ups	100 with 10 Kg weight in each hand	100 with 5 Kg weight in each hand
7	Abdominal crunches	60	60
8	Shoulder press	40 reps @ 25 Kg	40 reps @ 15 Kg
9	Run	800 metres @ 10% incline	800 metres @ 10% incline
10	Bench press	40 reps @ 40 Kg	40 reps @ 25 Kg