Page 13 - SPORTS NEWSLETTER NOVEMBER - 2018

(Abs and core ) (Leg day) (Fat burn )
Grade 4-12 Grade 1-12 Grade 1-2-12
 Lunges REST  2min walk, 1min walk
30 sec elbow plank  Squats  2min run ,2 min walk REST
15 sec right-side plank (12 reps,4sets,2min rest  3 min run, 4 min walk
30 sec elbow plank between sets)  4 min run ,4 min run
(5 sets,2min rest btw sets )  3 min walk
Day 11 Day 12 Day 13 Day 14 Day 15

Grade 4-12 Grade 5-12 Grade 4-12
(Butt and Abs) (Fat burn ) (Leg day)
 Leg raises Curtsy lunge
 Scissors  20 min jog or run REST Jump squats REST
 Crunches Side leg raises
 Glutei bridges
(15 reps,4sets,2min rest (20 reps,4sets,2min)
btw sets)
Day 16 Day 17 Day 18 Day 19 Day 20

Grade 4-12 Grade 4-12 Grade 4-12
(Abs and core ) (Arms day ) (Fat burn )
 15 Triceps dips  Jumping jacks
30 sec elbow plank  4 Push-ups REST  Plank jacks REST
15 sec right-side plank  15 Triceps dips  Burpees
30 sec elbow plank  4 Push-ups
(5 sets,2min rest btw sets )  15 Triceps dips (20reps,5sets,2min rest
(5sets,2min rest btw sets) btw sets )
Day 21 Day 22 Day 23 Day 24 Day 25

Grade 1-12 Grade 4-12 Grade 4-12
(Leg day) (Abs day) (Strength day)
 Lunges  Crunches  Squat hold
 Squats  Russian Twists REST  Elbow plank REST
(20 reps,5sets,2min rest  Scissor kicks  Hollow body hold
between sets) (20 reps,5sets,2min rest
between sets)

Day 26 Day 27 Day 28 Day 29 Day 30

Grade 4-12 Grade 5-12 Grade 4-12 Grade 4-12
(Arms day ) (Fat burn ) (Butt and Abs) (Stretch)
 12 Triceps dips REST  Leg raises  Toe touches
 3 Push-ups  30 min jog or run  Scissors  Glutei stretch
 12 Triceps dips  Crunches  Hamstring
 3 Push-ups  Glutei bridges stretch
 12 Triceps dips (20 reps,5  Triceps stretch
(4sets,2min rest btw sets) sets,2min rest  Calf stretch
btw sets)
1min each. CONGRATS