Workout Plan

1 Month Workout Plan For Anaemia Patients

Total number of weeks: 4 Weeks

Frequency: Week 1 and 3 -> 3 times per week

                    Week 2 and 4 -> 4 times per week

Types of exercises that will be used and adapted throughout the month:

Under Group 1 Cardiorespiratory Exercise:

- Walking

- Jogging

- Running

- Cycling ( on  a stationery bicycle )

- Rowing ( on a stationery rowing machine )

- Stair climbing

- Elliptical training

Under Group 2 Cardiorespiratory Exercise:

- Swimming

- Aerobic dance

- Cycling on a real bicycle

-  Skipping rope

Under Group 3 Cardiorespiratory Exercise

- Racquet sports ( Badminton, Tennis )

- Basketball

- Volleyball

Workouts :

- Aerobic ( with the use of music )

- Cardiorespiratory

- Medicine Ball

Week 1	Group 1 Activities	Group 2 Activities	Group 3 Activities
Monday	30 minutes cycling on stationary bicycle	Cardiorespiratory workout ( 1 set ) 1) 10 Jumpthrusts 2) 30 second plank 3) 20 Jumping Jacks 4) 15 mountain climbers 5) 10 3kg Medicine Ball lifts 6) 20 Side Jackkives	- Nil -
Tuesday	- Nil -	- Nil -	- Nil -
Wednesday	30 minutes rowing on a stationary rowing machine	Swimming -> 6 X 50 m swim at 50% intensity	- Nil -
Thursday	- Nil -	- Nil -	- Nil -
Friday	10 minutes walk	Suicide runs ( 1 set )	Raquet sports - Tennis for around 1 hour
Saturday	- Nil -	- Nil -	- Nil -
Sunday	- Nil -	- Nil -	- Nil -

Week 2	Group 1 Activities	Group 2 Activities	Group 3 Activities
Monday	1 km walk at 30% intensity ( Use of treadmill is permitted )	Medicine Ball Workout with 3kg ball 1) 10 Rock and roll up 2) 10 Lunges with a twist ( per side ) 3) 10 Lying chest toss 4) 10 Straight Legs sit-ups 5) 10 push ups with medicine ball on one side ( per side ) 6) 10 Toe touch ( 1 set with 30 seconds break between each exercise )	- Nil -
Tuesday	- Nil -	- Nil -	- Nil -
Wednesday	1) Hill Runs (30m per run, 2 sets of 3 with 3 minutes break in between each set) 2) 5 minutes jog at 50% intensity	- Nil -	Racquet Sports- Badminton for around 1 hour
Thursday	- Nil -	- Nil -	- Nil -
Friday	Stair climbing ( Climb up 1 flight of stairs (approximately 13 steps) 2 sets of 4, take 2 minutes break in between)	1) 30 minutes cycling on real bicycle 2) - 50 skips on left leg - 50 skips on right leg - 50 on both legs	- Nil -
Saturday	- Nil -	- Nil -	- Nil -
Sunday	Medicine ball runs across 30m ( 2 sets of 3, take 3 mins break between each set )	Cardiorespiratory Workout 1) 15 squats 2) 40 seconds planks 3) 25 jumping jacks 4) 10 Burpees 5) 20 mountain climbers 6) 20 plank leg raises ( 1 set with 30 second breaks between each exercise )	- Nil -

Week 3	Group 1 Activities	Group 2 Activities	Group 3 Activities
Monday	- Nil -	- Nil -	- Nil -
Tuesday	45 minutes cycling on a stationary bicycle	Aerobic Workout 1) 25 Lunges (per leg ) 2) 25 Jumping Squats 3) 40 Power Jacks ( per leg ) (2 sets of each exercise with 3 minute breaks between each set)	- Nil -
Wednesday	- Nil -	- Nil -	- Nil -
Thursday	Suicide runs ( 2 sets with 3 minute breaks between each set and 30 second breaks between every run )	- Nil -	Racquet Sports- Squash for around 1 hour
Friday	- Nil -	- Nil -	- Nil -
Saturday	10 minutes jog at 50% intensity	Swimming ->8 X 50m swim at 80% intensity	- Nil -
Sunday	- Nil -	- Nil -	- Nil -

Week 4	Group 1 Activities	Group 2 Activities	Group 3 Activities
Monday	Hill runs (30m per run, 3 sets of 4 with 3 minutes break in between each set)	Medicine Ball Workout with 4kg ball 1) 15 Rock and roll up 2) 15 Lunges with a twist ( per side ) 3) 15 Lying chest toss 4) 15 Straight Legs sit-ups 5) 15 push ups with medicine ball on one side ( per side ) 6) 15 Toe touch ( 1 set with 30 seconds break between each exercise )	Basketball for around 1 hour
Tuesday	- Nil -	- Nil -	- Nil -
Wednesday	Suicide runs with 2 kg medicine ball (1 set)	Aerobic Workout 1) 30 Lunges (per leg ) 2) 30 Jumping Squats 3) 45 Power Jacks ( per leg ) (2 sets of each exercise with 3 minute breaks between each set)	Racquet Sports- Tennis for around 1 hour
Thursday	- Nil -	- Nil -	- Nil -
Friday	- Nil -	1) 1 hour cycling with real bicycle 2) Cardiorespiratory Workout 1) 15 squats 2) 40 seconds planks 3) 25 jumping jacks 4) 10 Burpees 5) 20 mountain climbers 6) 20 plank leg raises ( 2 sets with 30 second break between each exercise and 2 minute break between each set )	- Nil -
Saturday	- Nil -	- Nil -	- Nil -
Sunday	- Nil -	- Nil -	- Nil -