It aims to boost your breathing to strengthen the cardiovascular fitness and endurance, it can improve our healthy in long term.

Suggestion: 45 minutes - 1 hour, 4 times a week

Week 1: Target cardiovascular fitness and endurance

WARM-UP/JOINT ACTIVATION
Exercise: Rope Skipping

Warm up with rope skipping for 5 minutes



Exercise 1: Jumping Jack

• Raise up your hand and separate leg to shoulder width. While jumping, put your hand down and close your legs.

• Breathe out when you rasie your hand up

Exercise 2: Squat

• Start with stand up position, squatting down until your hips are lower than your knees, get back up.

• Breathe out when you going up

 W1-02

Exercise 3: Push up (Easy option: Knee push ups) 

• Exercise: do a quarter squat, then stand up and raise the kettlebells above your head. • Breathing: breathe out as you straighten up. • Safety instructions: control your descent and tighten your abs during the entire exercise

 W1-03

COOL DOWN 

PLANK
- Remember to hold you abs tight and make sure your hip don't fall down

- Keep your breathe steady

 W1-04

Week 2: Target core muscles

WARM-UP/JOINT ACTIVATION
Each set combines of 2 exercises below for 2 minutes, 2 sets and 30sec rest in between sets

Exercise 1: Squat

• Start with stand up position, squatting down until your hips are lower than your knees, get back up.

• Breathe out when you going up

 W2-02

Exercise 2: Jumping jack

• Raise up your hand and separate your feet into shoulder width. While jumping, put your hand down and close your feet.

• Breathe out when you rasie your hand up

 

 W2-02

MAIN TRAINING SESSION
Perform 3 sets of each of the 4 following exercises for 1 minute each. 1min rest in between sets.


Exercise 1: Side Jump

• Jump to your left hand side with left foot landing and raise up your right hand for balancing, repeat it for another side .

• Breathe out when you land to ground

 W2-03

Exercise 2: Squat Jump

• Stand with your feet just outside shoulder-width apart, squatting down until your hips are lower than your knees. when it moving up, jump together and straighten whole body.

• Breathe out when jumping up

 W2-05

Exercise 3: Curtsy Lunges

• Start with your feet shoulder-width apart, step out with your right foot as wide as possible, engage through the right heel as you drop your hips down and back while keeping the left leg straight, get back up to starting position, repeat the other side.

• Breathe out when you drop down

 W2-06

Exercise 4: Mountain Climber

• Start with a push up positoin, drive up your left knee towards chest witout moving your right leg, back to starting position, repeat the other side.

• breathe out when your knee is bended

 W2-07

COOL DOWN

CRUNCH KNEE TOUCH
• Lock your hands behind your head (like a sit-up).

• Do a rotational crunch—that's where you bring the knee across the chest and make contact with the opposite elbow.

 W2-09

Week 3: Target core muscles

WARM-UP/JOINT ACTIVATION
Each set combines of 1 exercise below for 1 minute, 2 sets and 30sec rest in between sets

• High Knee Jumping 1 min

Exercise 1: High Knee Jumping

• Feet start in hip wdith, lift one knee and swinging your opposite arm at the same time, repeat the other side.

• Breathe out when one knee is lifted.

 W3-01

MAIN TRAINING SESSION

Perform 3 sets of each of the 4 following exercises for 1 minute each. 1min rest in between sets.

Exercise 1: Plank Jumping Jack

 W3-02

Exercise 2: Lunge Knee-up

• Start with your feet shoulder-width apart, step back with your right foot and drop your hips down, so both knees form 90 degree also keeping your back straight.

• Then get up (Breathe out when you go up) and raise your right knee up.

• Get back up to starting position, repeat the other side.

 

 

 W3-03

Exercise 3: Push Up (Easy option: Knee push up)

• Holding your body in a plank position (Put your knee down to ground). Lower your body until your chest is an inch or two above the floor, push your torso away from the ground.

• Beathe out when pushing up.

 

 W3-04

Exercise 4: Mountain Climber

• Start with a push up positoin, drive up your left knee towards chest witout moving your right leg, back to starting position, repeat the other side.

• Breathe out when your knee is bended.

 W3-05

COOL DOWN - Bird Dog

• Starting position : Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips.

• Keeping your back flat and core braced, start extend one leg behind you and opposite hand straight in front of you.

• Slowly put back your leg and hand to starting position and switch the side of your leg and hand.

 W3-07