Sometimes a group of covalently bonded atoms can act like a single atom when combining with other atoms. these covalently bonded groups possess a charge and usually form ionic bonds with other atoms. these groups are otherwise known as

Sunday: Start the week by cycling for 45 mins rather than 30 minutes this will help increase the time of your exercise.

Monday: 20 push-ups, 10 squats, and 20-minute jog; do all these exercise's and add weighs to increase the intensity of the workout session this as a result will help build muscles faster.  

Tuesday:  Keep the time same and try to rise the bike up-hill for more exertion  

Wednesday: Rest, so that the muscles can have the time to rebuild

Thursday: Warm up by jogging for good 20 minutes and then increase the number of push-ups by 20, squats by 10 and curl-ups by 25 which will increase the intensity, frequency and time of the workout session

Friday: 30 minutes bike ride would be healthy along with a full sprint run

Saturday: Increase the frequency of a one hour walk