| Section | Place | Time | Exercise | Set/Repetitions | |
| First part | Warm up | courtyard /indoor gym | 6' | Jogging |
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| 4' | Stretching |
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| 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 |
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| 5' | Forward jumps on gymnastic hoops |
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| 5' | Balance beam walking |
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| 10' | Game (involving cardio, strength, balance) |
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| Last part | Cool down | courtyard /indoor gym | 3' 3' | Jogging Stretching |
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