| Warm up |
8-10 mins on Recline bike effort level 2-4 |
| Pre stretch |
Top to toe stretching holding each stretch for 8-10 secs |
| Cardio |
Stepper: Quick start, 15 mins, level 6-8 (low step rate)
Top XT: Manual program, 10-12 mins, level 5-7 |
| Resistance |
Chest press: 3 sets, 12-14 reps
Vertical traction: 3 sets, 12-14 reps
Leg press: 3 sets, 12-14 reps
Dumbbell arm curl: 3 sets, 12-14 reps (DB)
Tricep extension: 3 sets, 12-14 reps (DB)
Seated shoulder press: 3 sets 12-14 reps (DB) |
| Abdominal |
Ab crunch: 3 sets, 20 reps
Crunch: 3 sets, 20 reps (floor)
Swiss ball: alternate twist, 3 sets, 20 reps
Lower back extensions: 3 sets, 20 reps (floor) |
| Cool down |
8-10 mins treadmill: speed 5.0-5.5 kph |
| Developmental |
Top to toe, stretching all major muscle groups, holding for 15-30 secs each |