21 OCTOBER 2018 23 OCTOBER 2018 26 OCTOBER 2018

WARMUP: WARMUP: WARMUP:

(10 reps each side) (10 reps each side) (10 reps each side)
Neck tilts Neck tilts Leg Swings (Side)
Neck rotations Neck rotations Leg Swings (Back)
Torso rotations Torso rotations
Chest expansions Chest expansions Light Jogs
Side arm raises Side arm raises
Arm rotations Arm rotations
Hip rotations Hip rotations
Hops on the spot Hops on the spot
Side to side hops Side to side hops
Leg Swings (Side)
Leg Swings (Back)
Flexibility: Flexibility: Flexibility:
Shoulder and Chest Stretch Side Head Stretch Shoulder and Chest Stretch
Arm Across Chest Front and back head Stretch Arm Across Chest
Triceps Stretch Shoulder and Chest Stretch Triceps Stretch
Adductor Stretch Arm Across Chest Adductor Stretch
Single Leg Hamstring Stretch Triceps Stretch Single Leg Hamstring Stretch
Standing Quadriceps Adductor Stretch Standing Quadriceps
Standing Calf Single Leg Hamstring Stretch Standing Calf
Toe Reach Stretch Standing Quadriceps Toe Reach Stretch
Standing Calf
Toe Reach Stretch
Conditioning: Conditioning: Conditioning:
Cardio (2-3 rounds) jog or walking Cardio (2-3 rounds) jog or walking Cardio (2-3 rounds) jog or walking
Walking Lunges (12 reps) Walking Lunges (12 reps) Walking Lunges (12 reps)
Burpees (10-15 reps) Burpees (10-15 reps) Burpees (10-15 reps)
Jumping jacks (35 reps) Jumping jacks (35 reps) Jumping jacks (35 reps)
Jump squats (20 reps) Jump squats (20 reps) Jump squats (20 reps)
Squat jacks (20) Squat jacks (20) Squat jacks (20)
Mountain climbers (35 reps) Mountain climbers (35 reps) Mountain climbers (35 reps)
Planks (30 secs) Planks (30 secs) Planks (30 secs)
Side Planks (30 secs) Side Planks (30 secs) Side Planks (30 secs)
Push up planks (10) Push up planks (10) Push up planks (10)

Strengthening: Strengthening: Strengthening:

Push ups (10 -15 reps)
Close arm pushups (10-15 reps)
Triceps Dips (10 reps)
Stationary Lunges (12 reps each
side)
Back Lunges (12 reps each side)
Squats (30 reps)
Sit-ups (15 reps)
Crunches (15 reps)
Leg Raises (10 reps)
Scissors (Abs) (12-15 reps)
Push ups (10 -15 reps)
Close arm pushups (10-15 reps)
Triceps Dips (10 reps)
Stationary Lunges (12 reps each
side)
Back Lunges (12 reps each side)
Squats (30 reps)
Sit-ups (15 reps)
Crunches (15 reps)
Leg Raises (10 reps)
Scissors (Abs) (12-15 reps)
Push ups (10 -15 reps)
Close arm pushups (10-15 reps)
Triceps Dips (10 reps)
Stationary Lunges (12 reps each
side)
Back Lunges (12 reps each side)
Squats (30 reps)
Sit-ups (15 reps)
Crunches (15 reps)
Leg Raises (10 reps)
Scissors (Abs) (12-15 reps)

Cooldown: Cooldown: Cooldown:

Jog in place (30 secs) Jog in place (30 secs) Light Jog (1 round)
Stretching + Deep breaths Stretching + Deep breaths
DOCUMENTATION:

21 OCTOBER, 2018

WARMUP

WORKOUT PROPER

Flexibility:
Conditioning: Strengthening:

23 OCTOBER, 2018

WARMUP

COOLDOWN

WORKOUT PROPER

Flexibility:
 Strengthening:

Conditioning:
COOLDOWN

26 OCTOBER 2018

WARMUP

WORKOUT PROPER

Flexibility:
Conditioning

Strengthening:
COOLDOWN