| 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 |
| Cardio |
Syncro: Quick start, 10 min, level 3, 120-130 spm
Treadmill: Quick start, 15 mins, speed 5.0-6.0 kph, gradient 1.0%
Upright cycle: 10 mins, level 3, 70-80 rpm |
| Resistance |
Chest press: 3 sets, 15-18 reps
Pulldown: 3 sets, 15-18 reps
Shoulder press: 3 sets, 15-18 reps
Leg press: 3 sets, 15-18 reps
Arm extension: 3 sets, 15-18 reps
Arm curl: 3 sets, 15-18 reps |
| Abdominal |
Ab crunch: 3 sets, 18 reps
Total abdominal: 3 sets, 18 reps
Rotary torso: 3 sets, 18 reps
Lower back extension: 3 sets, 18 reps |
| Cool down |
8-10 mins treadmill: speed 5.0-5.5 kph |
| Developmental |
Top to toe, stretching all major muscle groups, holding for 15-30 secs each |