Table 1 Exercise program for week 0 to week 4.
Plan A | Plan B | ||||||
|---|---|---|---|---|---|---|---|
Exercise | Set | Time/rep | RPE | Exercise | Set | Time/rep | RPE |
Jogging in place + Running to the sides Knee back + Running to the sides Knee up + Running to the sides Jumping jacks + Running to the sides Running to the sides with a sign | 3 3 3 3 | 30 s 30 s 30 s 30 s | 3–5 | Step up/step down Step front kick side Step up/step down Step knee up Step up/step down Step back kick side Step up/step down Step side to side Step up/step down Step jump squat | 1 | 10 min | 3–5 |
Step single leg db in hand | 3 | 60 s | 3–5 | Swiss ball plank | 3 | 30 s | 3–5 |
Lunges Swiss ball in hand | 3 | 30 s | 3–5 | Step single leg and take a tennis ball | 3 | 60 s | 3–5 |
Touch a specific color on the wall as soon as you hear the whistle | 3 | 30 | 3–5 | Small steps with space for the ball | 3 | 30 s | 3–5 |
Dumbbell curl + hummer curl Sumo squat dumbbell Lateral raise db + front raise db Push up | 3 | 10 + 10 10 10 + 10 10 | 3–5 | Dumbbell curl + hummer curl Sumo squat dumbbell Lateral raise db + front raise db Push up | 3 | 10 + 10 10 10 + 10 10 | 3–5 |
plank Reverse crunch | 3 | 30 s 30 s | 3–5 | ||||
