day 1 - 20 minutes - calves, bottom & arms

day 2 - 16 minutes - calves, bottom & hamstrings

day 3 - rest day

day 4 - 18 minutes - hamstrings, bottom & arms

day 5 - 30 minutes - calves, arms & thighs

day 6 - 30 minutes - thighs & leg blast

day 7 - rest day