RESUME FRAME (Use this as a simple guide to your routine!)

#	Exercise	Series	Reps.	Link	Observations
1	Steps			Instructions for Steps, Abs and Lower back	1 non-stop hour, Cardiovascular
	Abdominals, lower back and buttocks stretching	1	10 sec.	(same as above)	Each, per each side, where applicable
2	Hinge type multi – joint abdominals	12	5-10	(same as above)	Rest 15 seconds in between series
3	Oblique abdominals and serratus while torso rotated	1	75	(same as above)	If you cannot make the 75 repetitions in a row try to make them 20 by 20 or 25 by 25 alternating until you make the 75  per side.
4	Oblique abdominals with ankle in opposite knee	1	30-45	(same as above)	If you cannot make the 30-45 in a row try to make them 10 by 10 or 15 by 15 alternating until you get to the total.
5	Frog kick, while trunk crossed	1	30-45	(same as above)	If you cannot make the 30-45 in a row try to make them 10 by 10 or 15 by 15 alternating until you get to the total.
6	Lower back, normal	3	20-25	(same as above)	If you can make 60 a 75 repetitions in a row is even better.
	Abdominals and lower back stretching (repetition)	1	10 sec.	(same as above)	Each, per each side, where applicable
7	Neck on bed or flat bench	1	20-25	Instructions for Neck and Calves	Per position
	Calves stretching	1	15 sec.	(same as above)	Per side
8	Calves	3 - 4	8-20	(same as above)	Per position, according to your resistance.  GENERAL NOTE: This applies for all of the exercises in this routine, not just calves: Unless said otherwise rest 30-90 seconds in between sets, the less the better, for unilateral exercises don't rest because one side is resting while training the other one.  All of this as long as you are safe and capable of performing well the exercises.
	Calves stretching (repetition)	1	15 sec.	(same as above)	Per side
	Stretches for shoulders, trapeziums and rotors	1	10 sec.	Instructions for Chest and Triceps	Per each extremity, per each stretching.  (Theses are also necessary for chest and triceps).
	Chest stretching	1	10 sec.	(same as above)	Per each arm
	Triceps stretching	1	10 sec.	(same as above)	Per each arm
9	Pectoral (chest).  Push-ups circuit	3	3-10	(same as above)	The first series of 8 to 10 repetitions, the 2nd one of 6 to 8 and the last one of 3 to 6 repetitions.
	Stretches for shoulders, trapeziums and rotors (repetition 1 of 3)	1	10 sec.	(Same as above)	Per each one, per each extremity
10	Unilateral dips	4	6-12	(same as above)	Per each arm, according to your resistance
	Stretches for shoulders, trapeziums and rotors (repetition 2 of 3)	1	10 sec.	(Same as above)	Per each one, per each extremity
11	Triceps dips	3	6-15	(same as above)	According to your resistance
	Triceps stretching (repetition)	1	10 sec.	(Same as above)	Per each arm.
12	Flies for shoulders	4	8-15	Instructions for Shoulders and Trapeziums	According to your resistance
13	Trapezium ties	4	6-12	(same as above)	According to your resistance
14	Shoulder shrinks for trapeziums,  with dumbbells on the sides	3	8-15	(same as above)	According to your resistance
	Stretches for shoulders, trapeziums and rotors (repetition 3 of 3)	1	10 sec.	(Same as last one)	Per each extremity
	Back stretching	1	10-15 sec.	Instructions for back, biceps and forearms
	Biceps stretching	1	10-15 sec.	(same as above)	Per each arm
	Forearms stretching	1	10-15 sec.	(same as above)	Per each arm and per each position
15	Chin-ups (Back)	3 - 5	10	(same as above)	If you have access to both sorts of chin-ups perform 3 series of 10 repetitions each, otherwise, perform 5 series of just one.  If you cannot perform the 10 repetions, at least perform 4 or 5 repetitions.
	Back stretching (repetition)	1	10-15 sec.	(same as above)
16.a	Row in hand rails  (Rear back), (Optional).	4	6-15	(same as above)	According to your resistance.  Perform this exercise if you have access to a handrail or similar.
16.b	Unilateral row with dumbbells   (Rear back), (Optional).	5	6-15	(same as above)	According to your resistance.  Per each arm.  Perform this exercise if you do NOT have Access to a handrail or similar.
	Back stretching (repetition)	1	10-15 sec.	(same as above)
17	Concentrated Hammer Curl for biceps.	3	15-20	(same as above)	According to your resistance. Per each arm.
18	Biceps circuit	3	6-15	(same as above)	According to your resistance.  Per each exercise.  In circuit, respecting the order.
	Biceps and forearms stretching (repetition)	1	10-15 sec.	(same as above)
19	Frontal forearm.  Dumbbells beside the legs, stood up	3	8-15	(same as above)	According to your resistance.
20	Frontal forearm.  Arms on legs, sat down.	4	8-15	(same as above)	According to your resistance.
21	Frontal forearm.  Dumbbells in front, stood up.	3	8-15	(same as above)	According to your resistance.
	Forearm stretching (repetition)	1	10-15 sec.	(same as above)
	Stretch of ligaments in between the fingers	1	5-10 sec.	(same as above)	Per each position.
	Quadriceps stretching.	1	10 sec.	Instructions for Leg	Per each leg.
	Femorals stretching.	1	10-30 sec.	(same as above)	Per each leg, pay attention to the stages.
	Lower back and buttocks stretching (repetition)	1	10 sec.	(same as above)	Per each side.
	Abductors stretching	1	10-30 sec.	(same as above)	Pay attention to the stages.
22	Multiposes squat	5	10-20	(same as above)	According to your resistance
23	Leg circuit	4	6-15	(same as above)	According to your resistance.  Per each exercise
	Lower back, Quadriceps, Femoral biceps and Abductors stretching (repetition)	1	10-30 sec.	(same as above)	Per each exercise.