Day 3 Cardio Thirty minutes on a stationary bike. Strength Training Squats: Three sets of 10 reps each. Bicep curls: Three sets of 10 reps each. Flutter kicks: Three sets of 10 reps each, or one set of 30. Jumping jacks: 20 reps. Shoulder press: Three sets of 10 reps each. Image Source: Getty / vitapix