| Class 5 and 6 | |||
| Routine Type | 5 Day a week workout routine | ||
| Duration | 45 minutes | ||
| Level | 10-12 years class 5 & 6 | ||
| Purpose | Building Strength | ||
| Target | Who are interested in Building strength | ||
| MUSCLE GROUP | EXERCISE | SETS AND REPS | Video Link |
| Cardio | Rope Skipping | Minimum 100 times | https://youtu.be/LsWui2L_r2c |
| Calves | Calf Raises | 3×10 Reps | https://youtu.be/7ti1VEuyyBQ |
| Quadriceps | Squats | 3×10 Reps | https://youtu.be/YaXPRqUwItQ |
| Belly & Chest | Planks & Bhujang Asan | Minimum 20-30 seconds | https://youtu.be/ASdvN_XEl_c |
| Arm & Shoulders | Forward and Backward rotation of shoulders | 10 times forward and 10 times backward (3×10 Reps) | https://youtu.be/NSbpUJOV0bI |
| Class 7 and 8 | |||
| Routine Type | 5 Day a week workout routine | ||
| Duration | 1 hour | ||
| Level | 13-16 years class 7&8 | ||
| Purpose | Building Strength | ||
| Target | Who are interested in Building strength | ||
| MUSCLE GROUP | EXERCISE | SETS AND REPS | Video Link |
| Cardio | Rope Skipping | Minimum 300times | https://youtu.be/LsWui2L_r2c |
| Calves | Calf Raises | 3×20 Reps | https://youtu.be/7ti1VEuyyBQ |
| Quadriceps | Squats | 3×20 Reps | https://youtu.be/YaXPRqUwItQ |
| Belly & Chest | Planks & push ups | Min 30-1 minute & 3×10 Reps | https://youtu.be/ASdvN_XEl_c |
| Arm & shoulders | Chair dips | 3×10 reps | https://youtu.be/0326dy_-CzM |
| Class 9, 10, 11 and 12 | |||
| Routine Type | 5 Day a week workout routine | ||
| Duration | 1 hour | ||
| Level | 16 -18 years | ||
| Purpose | Building Strength | ||
| Target | Who are interested in Building strength | ||
| MUSCLE GROUP | EXERCISE | SETS AND REPS | Video Link |
| Cardio | Rope skipping | 500 times | https://youtu.be/LsWui2L_r2c |
| Calves | Calf Raises | 5×20 Reps | https://youtu.be/7ti1VEuyyBQ |
| Quadriceps | Squats | 5×20 Reps | https://youtu.be/YaXPRqUwItQ |
| Belly and Chest | Planks & Push ups | 1minute & 5×20 Reps | https://youtu.be/ASdvN_XEl_c |
| Arm and Shoulders | Chair Dips | 5×20 Reps | https://youtu.be/0326dy_-CzM |
