| Warm up |
8-10 mins on Recline bike effort level 2-4 |
| Pre stretch |
Top to toe stretching holding each stretch for 8-10 secs, 1 rep per body part, avoid bouncing |
| Main stretch |
Triceps
Chest
Back
Shoulders
Thighs
Hamstring
Bottom
Calf
* Hold all for 20-30 secs, 2 reps per body part |
| Abdominal |
Knee crunch: 3 sets, 20 reps (swiss ball)
Crunch: 2 sets, 15 reps (floor)
Swiss Ball alternate twist: 3 sets, 20 reps
Hip raises: 3 sets, 20 reps (floor, cross feet, knees into chest area)
Total abdominal: 2 sets, 15 reps, rest |
| Cool down |
8-10 min rower – heart rate <60% max |
| Developmental |
Top to toe, stretching all major muscle groups, holding for 15-30 sec each. 1 set each |