EXERCI

Goal :SETO INCREASE MUSCLE STRENGTH AND

POWER OF
LEG MUSCLES THROUGH AEROBIC
WARM-UP PRESCR EXERCISE

OF
IPTION
MODE / TYPE
INTENSITY DURATION FREQUENCY
EXERCISE
JUMPING JACKS light 30 SECONDS X 2 4 TIMES PER
SET S WEEK

Dynamic Light 10 reps each leg x 4 TIMES PER

hamstring swings 2 sets WEEK
Forward and light 10 reps each 4 TIMES PER
backward arm direction x 2 sets WEEK
swings
Vertical jump Light 5 reps x 2 setS 4 TIMES PER
WEEK
Carioca drill light 3 sets over 5 m 4 TIMES PER
each side WEEK
EXERCI
SE
AEROBIC
EXERCISE
PRESCR MODE / TYPE
OF EXERCISE INTENSITY DURATION FREQUENCY

IPTIONBRISK
WALKING
MODERATE
INTENSITY
100 STEPS PER
MINUTE FOR 40-
4 times per week

60 MINS
TREADMILL Moderate 30-40 MINUTES 4 times per week
JOGGING INTENSITY

JUMP ROPE LIGHT 15-30 MINUTES 4 times per week

INTENSITY

HANGING LEG LIGHT 8-10 REPS each 4 times per week

RAISES INTENSITY leg x 3 sets

Aerobic strength LIGHT TO 30-60 SECONDS 4 times per week

circuit: MODERATE FOR EACH
-SQUATS INTENSITY EXERCISE WITH
-LUNGES 30 SECONDS OF
-PUSH-UPS
REST IN
-PLANKS
-GLUTE BRIDDGES BETWEEN
EACH STATION
X 3 SETS
EXERCI
SE-
COOL
DOWN
PRESCRMODE / TYPE
OF EXERCISE INTENSITY DURATION FREQUENCY

IPTION
Light jogging or
walking
LIGHT 2 MINUTES 4 times per week
AFTER EVERY
WORKOUT
Seated Forward LIGHT 1 MINUTE 4 times per week
Bend AFTER EVERY
WORKOUT
STANDING LIGHT 10-15 SECONDS 4 times per week
HAMSTRING EACH SIDE X 3 AFTER EVERY
STRETCH SET WORKOUT
KNEE-TO LIGHT 1 MINUTE ON 4 times per week
CHEST-POSE EACH SIDE AFTER EVERY
WORKOUT
CHILD’S POSE LIGHT 30 SECONDS 4 times per week
AFTER EVERY
WORKOUT

WARM UP PERIOD:
 1. JUMPING JACKS: Warm up exercise with light intensity x 30 seconds x 2 sets for 4
times per week for the adjustment of the body before physical activity.
2. DYNAMIC HAMSTRING SWINGS: Warm up exercise with light intensity x 10 reps in
each leg x 2 sets for 4 times per week for the adjustment of the body before physical
activity.
3. FORWARD AND BACKWARD ARM SWINGS: Warm up exercise with light intensity x
10 reps in each direction x 2 sets for 4 times per week for the adjustment of the body
before physical activity.
4. VERTICAL JUMP: Warm up exercise with light intensity x 5 reps x 2 sets for 4 times per
week for the adjustment of the body before physical.
5. CARIOCA DRILL: Warm up exercise with light intensity X 3 SETS OVER 5m each side
for 4 times per week for the adjustment of the body before physical.
AEROBIC EXERCISE:
1. BRISK WALKING: Aerobic exercise with moderate intensity x 100 steps per minute for
40-60 minutes and 4 times per week to increase leg muscles' strength and power.
2. TREADMILL JOGGING: Aerobic exercise with moderate intensity for 40-60 minutes and
4 times per week to increase leg muscles' strength and power.
3. JUMP ROPE: Aerobic exercise with light intensity for 40-60 minutes and 4 times per
week to increase leg muscles' strength and power.
4. HANGING LEG RAISES: Aerobic exercise with light intensity x 8-10 reps each leg x 3
sets for 4 times per week to increase leg muscles' strength and power.
5. AEROBIC STRENGTH CIRCUIT: Aerobic exercise consisting of squats, lunges, push-
up, planks and glute bridges with light to moderate intensity x 30-60 seconds for each
exercise with 30 seconds of rest in between each station x 3 sets for 4 times per week to
increase leg muscles' strength and power.
COOL-DOWN PERIOD:
1. LIGHT JOGGING OR WALKING: Cool-down exercise with light intensity for 2 minutes
and for 4 times per week after every workout to enhance recovery period and prevent
fainting.
2. SEATED FORWARD BEND: Cool-down exercise with light intensity for 1 minutes and
for 4 times per week after every workout to enhance recovery period and prevent
fainting.
3. STANDING HAMSTRING STRETCH: Cool-down exercise with light intensity for 10-15
seconds each side x 3 sets and for 4 times per week after every workout to enhance
recovery period and prevent fainting.
4. KNEE-TO-CHEST POSE: Cool-down exercise with light intensity for 1 minute on each
side and for 4 times per week after every workout to enhance recovery period and
prevent fainting.
5. CHILD’S POSE: Cool-down exercise with light intensity for 30 seconds and for 4 times
per week after every workout to enhance recovery period and prevent fainting.