Table 2 Exercise program for week 5 to week 8.
Plan A | Plan B | ||||||
|---|---|---|---|---|---|---|---|
Exercise | Set | Time/rep | RPE | Exercise | Set | Time/rep | RPE |
Bench press db + fly db on Swiss ball | 3 | 12 + 12 | 4–7 | Step up/step down Step knee up ankle touch Step side knee up Step up/step down Step plank jacks Jump jacks + jump on step Step climber Step toe taps | 1 | 10 min | 4–7 |
Db curl + shoulder press db | 3 | 12 + 12 | 4–7 | One leg hops | 3 | 30 s | 4–7 |
Lunges side/front | 3 | 12 | 4–7 | Gym ball walk | 2 | 30 s | 4–7 |
Front raise plate + standing chest press plate | 3 | 12 + 12 | 4–7 | Push up while your foot is on the Swiss ball and change it | 2 | 30 s | 4–7 |
Bent row db | 3 | 12 | 4–7 | Gym ball walk | 2 | 30 s | 4–7 |
Db glute bridge | 3 | 12 | 4–7 | Knee up to knee back | 3 | 30 s | 4–7 |
Front raise db + lateral raise db | 3 | 12 + 12 | 4–7 | Speed running 4 × 10 m | 3 | 4–7 | |
Overhead triceps extension db | 3 | 12 | 4–7 | Touch partner around the circle | 3 | 4–7 | |
Deep squat db + calf raise | 3 | 12 + 12 | 4–7 | Basic crunch Flutter kick Half wipers Tuck crunch Side plank | 3 3 3 3 3 | 12 12 12 12 12 | 4–7 |
