Second day of the week is important because here weight training for upper body to include with 70-80% of the maximum weight
On Tuesday only 4 session , three will be small like walking jogging and cooling down while weight training session will be dynamic .
First of all you need to wake up and keep walking on Heal and toe.
|2.||Walking on heel and toe||25mt.X2X2|
|3.||Walking on inside & outside of Foot||25mt.X2X2|
#2. Warm up Aerobic Session
|1.||Cycling/Jogging,Slow Running and Combined with exercise||15 Min.|
|2.||Stretching And Flexibility||15 Min.|
#3. Weight Training (Upper Body)
Load 70-85 % of the Maximum weight
Rest 2-4 min.in between exercise
70% weight with 10 Rep.
80% weight with 7 Rep.
85% wight with 5 Rep
It is Method for Weight training exercise up to 15 days with same weight Now the Exercise Given below
|1.||Warm-up Exercise||Method Apply|
|7.||Peck Deck/Rope Climbing||-Do-|
|9.||Medicine Ball Throw (3-5kg)||-Do-|
|12.||Turning Sideways (Weight on Shoulder)||-Do-|
|13.||Arm Swing with Height (Bending on Waist)||-Do-|
|14.||Sit Ups (Bend Knee, Straight Leg, Arm & Legs, Boat posture)||25×8 No.|
|15.||Push Ups (Normal, Fingers pointing each other0||25×3 No.|
|16.||Back Strengthening & Stretching||–|
#4. Cooling Down
Cooling Down with Stretching
Oil Massage (Full Body)