Table 2.
Week | Sessions/week | Number of sets (8 x 20 sec) | Exercises |
---|---|---|---|
1 | 3 | 1 | Split Squat Jumps |
Squats | |||
Push-up to plank | |||
Mountain climber | |||
2 | High knees | ||
Burpees (without jump) | |||
Jumping Jacks | |||
Knee-to elbow | |||
3 | High knees ankle taps | ||
Push-ups | |||
Star Jumps | |||
Both leg jumps (front and back) | |||
2 | 3 | 1 | Split Squat Jumps |
Squats | |||
Plank with rotation | |||
Mountain climber | |||
2 | High knees | ||
Burpees | |||
Jumping Jacks | |||
Knee-to elbow | |||
3 | High knees ankle taps Push-ups |
||
Star jump | |||
Stutter steps | |||
4 | Rope Jump | ||
Crunches | |||
Kangaroo Jumps | |||
Squat walk | |||
3 & 4 | 4 | 1 | Split Squat Jumps |
Squat Jumps | |||
Plank with rotation | |||
Mountain climber | |||
2 | High knees | ||
Burpees | |||
Stutter steps | |||
Knee-to elbow (dynamic) | |||
3 | High knees ankle taps | ||
Push-ups | |||
Star jump | |||
Jumping Jacks | |||
4 | Skydiver (back extension) | ||
Rope Jump | |||
Kangaroo Jumps | |||
Squat walk |