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Winter Sports Fitness Schedule

The document outlines the winter sports fitness schedule for Hopetown Girls' School, detailing daily warm-up, cardio, strength, and yoga exercises from Monday to Saturday. It emphasizes the importance of consistency, hydration, proper attire, and recovery, while providing guidelines for safe exercise practices. Additionally, it includes links to exercise references for further guidance.

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tekriwaltiya715
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16 views5 pages

Winter Sports Fitness Schedule

The document outlines the winter sports fitness schedule for Hopetown Girls' School, detailing daily warm-up, cardio, strength, and yoga exercises from Monday to Saturday. It emphasizes the importance of consistency, hydration, proper attire, and recovery, while providing guidelines for safe exercise practices. Additionally, it includes links to exercise references for further guidance.

Uploaded by

tekriwaltiya715
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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HOPETOWN GIRLS’ SCHOOL

WINTER SPORTS FITNESS SCHEDULE


Monday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
Cardio
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
5) Quick feet (10Sec # 1Set)
6) Burpees (05Rep # 1Set)
Cooling Down and Stretching

Tuesday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
5) Quick feet (10Sec # 1Set)
6) Burpees (05 Rep # 1Set)
7) Stride (50m # 3Reps)
Yoga Exercises
1) Suryanamaskar(12 Steps* 3)
2) Tadasana
3) Nadi Shodhana(Pranayama) 10Reps*2 sets
Cooling Down and Stretching
Wednesday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
Strength Exercises (Lower Body)
1) Jumping Squat (10Reps # 2Sets)
2) Jumping Lunges (12Sec # 2Sets)
3) Calf Raise (15Sec # 2Sets)
Cooling Down and Stretching

Friday
Warm Up
1) Light Stretching
2) 1 km Run
3) Jumping Jack (10Sec # 1Set)
4) Stride (50m # 3Rep)
Strength Exercises( Upper Body)
1) Knee Attached Pushups (10Reps # 2Sets)
2) Plank with Pushups (10Sec # 2Sets)
3) Pushups- Shoulder Touches (12Sec # 2Sets)
Cooling Down and Stretching
Saturday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
5) Quick feet (10Sec # 1Set)
6) Burpees (05 Rep # 1Sets)
7) Stride (50m # 3Reps)
Core Exercises
1) Sit ups (15Reps # 2Sets)
2) Russian Twist (30Sec # 2Sets)
3) Plank (40min # 1Sets)
Cooling Down and Stretching

Knee push ups Shoulder Push ups Sit- ups

Jumping Squat

Plank with Push


ups
Plank Jumping Squat

Suryanamaskar Nadi Shodhana(Pranayama)

Tadasana
Kindly Note:-
1. Follow the Fitness Schedule Regularly

Consistency is key. Attend all scheduled fitness sessions to build strength, endurance, and
flexibility.

2. Listen to Your Body

If you feel dizzy, lightheaded, or experience any unusual pain, stop exercising immediately.

3. Stay Hydrated

Drink water before, during, and after workouts to avoid dehydration.

4. Wear Proper Attire

Wear comfortable sports attire and appropriate footwear to prevent injuries.

5. Warm-Up and Cool-Down

Always perform warm-up exercises before starting and cool-down stretches after finishing to
reduce the risk of injury.

6. Maintain a Balanced Diet

Eat nutritious meals to fuel your body for better performance and faster recovery.

7. Rest and Recovery

Ensure adequate sleep and rest on non-training days to allow your body to recover.

8. Stay Positive and Motivated

Set personal fitness goals, stay motivated, and encourage your peers to maintain a positive
environment.

Exercises References Link:-


1) https://www.youtube.com/watch?v=m0GcZ24pK6k
2) https://www.youtube.com/shorts/8XLBpKnWYww
3) https://www.youtube.com/shorts/38xlLGfguz4
4) https://www.youtube.com/watch?v=c5Kv6-fnTj8
5) https://www.youtube.com/watch?v=pvIjsG5Svck
6) https://www.youtube.com/watch?v=DJQGX2J4IVw
7) https://www.youtube.com/watch?v=Biry04x7rFM

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