TY ENDURANCE FREQUENCY Daily 3-4 Times a Week (M,TH, S 3-4 Times a Week (M,TH, S and S) -Warm up & and S) Cool down INTENSITY Hold 15-30 60-80% max. Heart rate Start the exercise with 15 reps each and seconds add 5 reps per day. 2-4 Reps 1-3 sets TIME Time it takes to 20-50 minutes Time it takes to complete the exercise complete the exercise TYPE Forward Bend Climbing stairs (In School) Twisted Lunges Alternate Heel Running Tricep Dips Touches Burpees Crunches Twists