Section

Place

Time

Exercise

Set/Repetitions

First part

Warm up

courtyard /indoor gym

6'

Jogging

4'

Stretching

Second part

Main part

courtyard /indoor gym

6'

Crunches/Sit ups

3 × 20

5'

Back extensions

3 × 15

5'

Squats (with no extra weights)

3 × 10

5'

Biceps curls

3 × 12

5'

Jogging/mild running up and down on stairs

5'

Forward jumps on gymnastic hoops

5'

Balance beam walking

10'

Game (involving cardio, strength, balance)

Last part

Cool down

courtyard /indoor gym

3'

3'

Jogging

Stretching