Table 3.

Training routine

	Week 1–4	Weeks 5–8	Weeks 9–12
Aerobic	Basis step (2–3 min)	Step super (4–5 min)	Step super (4–5 min)
	­Hula hoop (2 min)	Obstacle course (2–3 min)	Obstacle course (2–3 min)
	­Jogging plus (5–6 min)	Rythm kung-fu (2–3 min)	Jogging plus (2–4 min)
Strength	Lunges (2 min)	Rowing (1 min)	Rowing (1 min)
	­Side steps (2 min)	Lunges (2 min)	Lunges (2 min)
	­Single-leg twist (1 min)	Single-leg extension (1 min)	Single-leg extension (1 min)
	­Arm and leg lift (1 min)	Torso twist (3 min)	Torso twist (2 min)
	­Sideways leg lift 1 min)	Sideways leg lift (1 min)	Lunges (2 min)
	­Torso twist (3 min)	Push-ups (2 min)	Push-ups (2 min)
Balance (five games out of seven)	Soccer heading (2 min)
	­Ski slalom (2 min)
	­Ski jump (2 min)
	­Balance bubble (2 min)
	­Tightrope walk (2 min)
	­Penguin slide (2 min)
	­Snowboard slalom (2 min)