Sports

Fitness

Aerobic Fitness


week 1                           
Exercises
(10km, High Jumps, Discus throw, Stretching, Calisthenics, cool down)
week 2
(5km,  Standing high jump, throw 2 hands, Stretching, Calisthenics, cool down)
week 3
(8km,

Aerobic - Anaerobic

Week 1
(1500m, Long jump, Javelin, Stretching, Calisthenics, Cool down )
Week 2
(800m, Standing long jump, Javelin two hands, Calisthenics, Cool down)
Week 3
(3000m,

Anaerobic

Week 1
(200m sprint, triple jump, shot put, stretching, pull-ups )
Week 2
(100m sprint, Standing triple jump, one hand shot put, Stretching, Calisthenics, cool down)
Week 3
(400m Sprint



Martial Arts

Boxing
Muay Thai
Wrestling
Judo
Brazilian ju-jitsu
MMA