Goal: Physically Fit Body

Mode: Circuit Exercise

Intensity: Training Zone 1

Frequency: 3 sessions a week

Duration: 30-60 minutes

Progression: Increase intensity as you improve

Phase I. Warm-up exercise for 10 minutes

Head

Shoulder

Arms

Torso

Legs

Feet

Brist Walk and Jumping Rope for 5 minutes

Phase II. Circuit Conditioning

Station 1. Abdominal Exercise

Marching Plank 15 reps

Arm and Leg Lifts 15 reps

Station 2. Agility

Side-step Toe Touches 15 reps

Jump Box Drills 15 reps

Station 3. Leg Power

Calf Raises 30 seconds 12-15 reps

 Leg Curls 2-1 30 seconds

Station 4. Balance

Standing on one foot 30 seconds (left and right)

Yoga 2 minutes

Station 5 Arm Strength

Push up on Ball 15 reps

Bench Dip 15 reps

Station 6. Flexibility

Hamstring Stretch 10 rep/ 5 second hold/ reps

Ballistic Stretching 10 rep/ 5 second hold/ reps

Active Stretching 10 rep/ 5 second hold/ reps

Dynamic Stretching 10 rep/ 5 second hold/ reps

Passive Stretching 10 rep/ 5 second hold/ reps

Station 7. Speed

Broad Jump 10 reps

Sprint 10 reps

Station 8. Cardio Vascular Endurance

3 minute Step Test

Pahse III. Cooldown/stretching – 5-8 minutes

Chair Stretch

Neck Stretch

Doorway Stretch

Overhead Arm Stretch

Side-lying Stretch
 Aside from having a physically fit and mentally healthy body. There will also be improvement in
terms of cardiovascular fitness and muscular strength and endurance. There might also be increase in
social inter action during a workout and adherence to exercise.