HOPETOWN GIRLS’ SCHOOL
WINTER SPORTS FITNESS SCHEDULE
Monday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
Cardio
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
5) Quick feet (10Sec # 1Set)
6) Burpees (05Rep # 1Set)
Cooling Down and Stretching
Tuesday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
5) Quick feet (10Sec # 1Set)
6) Burpees (05 Rep # 1Set)
7) Stride (50m # 3Reps)
Yoga Exercises
1) Suryanamaskar(12 Steps* 3)
2) Tadasana
3) Nadi Shodhana(Pranayama) 10Reps*2 sets
Cooling Down and Stretching
Wednesday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
Strength Exercises (Lower Body)
1) Jumping Squat (10Reps # 2Sets)
2) Jumping Lunges (12Sec # 2Sets)
3) Calf Raise (15Sec # 2Sets)
Cooling Down and Stretching
Friday
Warm Up
1) Light Stretching
2) 1 km Run
3) Jumping Jack (10Sec # 1Set)
4) Stride (50m # 3Rep)
Strength Exercises( Upper Body)
1) Knee Attached Pushups (10Reps # 2Sets)
2) Plank with Pushups (10Sec # 2Sets)
3) Pushups- Shoulder Touches (12Sec # 2Sets)
Cooling Down and Stretching
Saturday
Warm Up
1) Light Stretching
2) Walk, Jog and Run (5-10min)
3) Standing High knees (10Sec # 1Set)
4) Jumping Jack (10Sec # 1Set)
5) Quick feet (10Sec # 1Set)
6) Burpees (05 Rep # 1Sets)
7) Stride (50m # 3Reps)
Core Exercises
1) Sit ups (15Reps # 2Sets)
2) Russian Twist (30Sec # 2Sets)
3) Plank (40min # 1Sets)
Cooling Down and Stretching
Knee push ups Shoulder Push ups Sit- ups
Jumping Squat
Plank with Push
ups
Plank Jumping Squat
Suryanamaskar Nadi Shodhana(Pranayama)
Tadasana
Kindly Note:-
1. Follow the Fitness Schedule Regularly
Consistency is key. Attend all scheduled fitness sessions to build strength, endurance, and
flexibility.
2. Listen to Your Body
If you feel dizzy, lightheaded, or experience any unusual pain, stop exercising immediately.
3. Stay Hydrated
Drink water before, during, and after workouts to avoid dehydration.
4. Wear Proper Attire
Wear comfortable sports attire and appropriate footwear to prevent injuries.
5. Warm-Up and Cool-Down
Always perform warm-up exercises before starting and cool-down stretches after finishing to
reduce the risk of injury.
6. Maintain a Balanced Diet
Eat nutritious meals to fuel your body for better performance and faster recovery.
7. Rest and Recovery
Ensure adequate sleep and rest on non-training days to allow your body to recover.
8. Stay Positive and Motivated
Set personal fitness goals, stay motivated, and encourage your peers to maintain a positive
environment.
Exercises References Link:-
1) https://www.youtube.com/watch?v=m0GcZ24pK6k
2) https://www.youtube.com/shorts/8XLBpKnWYww
3) https://www.youtube.com/shorts/38xlLGfguz4
4) https://www.youtube.com/watch?v=c5Kv6-fnTj8
5) https://www.youtube.com/watch?v=pvIjsG5Svck
6) https://www.youtube.com/watch?v=DJQGX2J4IVw
7) https://www.youtube.com/watch?v=Biry04x7rFM
