Pamela Fitness Program is a very popular fitness program, which mainly includes aerobic exercise, strength training and stretching training. The following is a simple Pamela fitness program schedule for your reference:

Monday:

Warm-up: 10 minute aerobic exercise.

Strength training: leg training (squat, hard pull, leg lift, etc. )

Aerobic exercise: elliptical machine, treadmill, etc. (30 minutes)

Stretching training: leg stretching, hip stretching, etc.

Tuesday:

Warm-up: 10 minute aerobic exercise.

Strength training: chest training (bench press, dumbbell flying birds, etc. )

Aerobic exercise: skipping rope, treadmill, etc. (30 minutes)

Stretching training: chest stretching, shoulder stretching, etc.

Wednesday:

Warm-up: 10 minute aerobic exercise.

Strength training: back training (pull-ups, rowing, etc. )

Aerobic exercise: bicycles, treadmills, etc. (30 minutes)

Stretching training: back stretching, shoulder stretching, etc.

Thursday:

Warm-up: 10 minute aerobic exercise.

Strength training: arm training (dumbbell bending, triceps pressing, etc. )

Aerobic exercise: elliptical machine, treadmill, etc. (30 minutes)

Stretching training: arm stretching, back stretching, etc.

Friday:

Warm-up: 10 minute aerobic exercise.

Strength training: abdominal training (sit-ups, flat support, etc. )

Aerobic exercise: skipping rope, treadmill, etc. (30 minutes)

Stretching training: abdominal stretching, back stretching, etc.

You can rest or do light aerobic exercise and stretching training on Saturday and Sunday.