TABLE 4.
Strength training routine for week 1
| Weekly muscle strength and power training | |||
|---|---|---|---|
|
| |||
| Week 1 | |||
|
| |||
| Day | Exercises |
Sets |
Reps |
| 10 min cardio Warm up before each training | |||
| Monday | Knee tuck jumps | 4–5 | 8 |
| Lateral waling lunges | 4–5 | 6 | |
| 1-arm bench push ups | 4–5 | 4 | |
| Reverse Lunge/hops | 4–5 | 5 | |
| Nordic curl | 4–5 | 6 | |
| Elevated pushups | 4–5 | 12–15 | |
|
| |||
| Wednesday | Elevated Lunge | 5 | 8 |
| 1-leg deadlift jumps | 5 | 5 | |
| Plyometric pushups | 5 | 5 | |
| 1-leg squat | 5 | 8 | |
| Nordic curl | 5 | 6 | |
| Dips (triceps) | 5 | 12–15 | |
|
| |||
| Friday | Continues circuit | ||
| Towel knee tucks | 4 | Work 30 s | |
| Burpee knee tuck jumps | 4 | ||
| Push up rotation | 4 | ||
| Wall sit | 4 | ||
| 1-leg wall sit | 4 | Rest 20 s | |
| Long jumps, step back | 4 | ||
| Plank rotations | 4 | ||
| Hand release pushups | 4 | ||
| Body weight squats | 4 | ||