Warm Up (5 min) Rep Set Tempo Rest Warm Up (5 min) Rep Set Tempo Rest
Arm Circle 30 sec 2 Slow Arm Circle 30 sec 2 Slow
Shoulder Rotation 30 sec 2 Slow Shoulder Rotation 30 sec 2 Slow
Jog 1 min 1 Moderate Jog 1 min 1 Moderate
Jumping Jack 1 min 1 Fast 1 min Jumping Jack 1 min 1 Fast 1 min
Cardiorespiratory Cardiorespiratory
Endurance Workout Rep Set Tempo Rest Endurance Workout Rep Set Tempo Rest
(50 min) (50 min)
Jogging 10 min 1 Moderate 5 min
Brisk Walking 5 min 1 Fast 2 min Jogging 20 min 2 Slow 5 min
Sprint 20 sec 1 Fast 5 min
Warm Up (5 min) Rep Set Tempo Rest Warm Up (5 min) Rep Set Tempo Rest
Arm Circle 30 sec 2 Slow Arm Circle 30 sec 2 Slow
Shoulder Rotation 30 sec 2 Slow Shoulder Rotation 30 sec 2 Slow
Jog 1 min 1 Moderate Jog 1 min 1 Moderate
Jumping Jack 1 min 1 Fast 1 min Jumping Jack 1 min 1 Fast 1 min
Cardiorespiratory Cardiorespiratory
Endurance Workout Rep Set Tempo Rest Endurance Workout Rep Set Tempo Rest
(50 min) (50 min)
Jogging 10 min 1 Moderate 5 min
Brisk Walking 5 min 1 Fast 2 min Jogging 20 min 2 Slow 5 min
Sprint 20 sec 1 Fast 5 min