Exercise Routine

First Week, 1st day:

Duration: 30 mins

Duration	Type of Exercise	Description
10 mins	Warm up with Medicine Ball	- Straddle Ball Roll - Hip Circle - Total body Stretch
15 mins	Jogging	Jog at a slow constant pace for the 15 minutes without stopping. Jogging pace could reduced. But, try not to stop. However, you are to watch your health as well. If you feel that your body is being overly strained, take a short rest and continue.
5 mins	Stretching with Resistance Band	You are to stretch the different parts of your body after the run to prevent any cramps. You are to stretch especially you thighs, knees, chest, hip, and shoulder area.

First Week, 2nd day:

Duration: 40 mins

Duration	Type of Exercise	Description
15 mins	Warm up with Medicine Ball Slightly more intensive.	- Hip Circle - Planks - Total Body Stretch
15mins	Jogging (you are to complete at least 2 km within given time limit.)	Today, start jogging at a slightly faster rate than yesterday. Ensure, your body is able to take it do and do not over strain.
10 mins	Stretching with resistance ball. (slightly more vigorous)	You are to stretch the different parts of your body after the run to prevent any cramps. You are to stretch especially you thighs, knees, chest, hip, and shoulder area. Thicken the ropes and ensure you are pulling on a greater resistance than the previous day.

First Week, 3rd day:

Duration: 50 mins

Duration	Type of Exercise	Description
15 mins	Warm up with Medicine Ball Slightly more intensive.	- Planks - Pumping - Crunches - Total Body Stretch
20 mins	Jogging (you are to complete at least 2.5 km within given time limit.)	Maintain at the same rate as the previous day. However, today is slightly longer.
2 mins	Yoga	Breathing exercises
5 mins	Running (1km)	Much Higher speed than jogging. Put in full force in activity.
10 mins	Stretching with resistance ball. (slightly more vigorous)	You are to stretch the different parts of your body after the run to prevent any cramps. You are to stretch especially you thighs, knees, chest, hip, and shoulder area. Thicken the ropes and ensure you are pulling on a greater resistance than the previous day.

Second Week, 1st day:

Duration: 55 mins

Duration	Type of Exercise	Description
5 mins	Warm-up with medicine ball
15 mins	Exercise using medicine ball	- Walking Lunge * This form of exercise works out the hamstrings, glutes and quadriceps - Squats *This form of exercise works out the abdominals, adductors, core muscles and calves These two exercises are aimed at preparing the subject for rollerblading.
35 mins	Rollerblading	- Rollerblade around a park for a distance of about 5km. *Rollerblading works out the adductors, abdominals, quadriceps, glutes and hamstrings.

Second Week, 2nd day:

Duration: 55 mins

Duration	Type of Exercise	Description
5 mins	Warm-up with medicine ball	- Straddle Ball Roll - Hip Circle - Ski Bends - Total Body Stretch * This is to warm up and prepare the muscles for further training of the lower body muscles.
	Exercise using medicine ball	- Walking Lunge * This form of exercise works out the hamstrings, glutes and quadriceps - Squats *This form of exercise works out the abdominals, adductors, core muscles and calves These two exercises are aimed at preparing the subject for rollerblading.

Third Week, 1st day:

Duration: 60 mins

Duration	Type of Exercise	Description
5 min	Warm up exercises	Stretching calf and thigh muscles, bicep and tricep stretch, head and neck rotation etc
15 min	Exercise using medicine ball	-Crunches -Plank -Squat -Front raise this trains core muscles and also is more strenuous than the previous exercises
20 min	Jogging	Jog at a constant pace for 20 minutes without stopping. The pace of jogging should be higher than the previous weeks. However if necessary, pace can be reduced while jogging but should not walk or stop jogging.
15 min	Exercise with resistance band.	-biceps: step on the resistance band and pull the band towards you -shoulder: step on the resistance band and pull the band upwards while keeping arms straight. also pull the band to the side while keeping arms straight.
5 min	Cooling down exercise	stretch calf and thigh muscles to prevent muscle aches from the run. also stretch arm muscles (exercises similar to warm up exercises)