1. Warmup: Tae Bo

1. 1. Warmup: Tae Bo • Description: The motions of tae kwon do and boxing mixed together at a rapid pace designed to promote fitness. • Time intensity: Medium, just to get the blood flowing and some perspiration to occur • Rest: None, just some walking on the spot at times. • Duration: 10 minutes

2. 2. Exercises and Activities Prescribed: Thera-Band exercise; Bicep curls • Description: Stand on thera-band with feet. Keeping abs tight, flex the elbows and bring the thera-band towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth. • Time Intensity: 2 to 3 seconds per curl. 2 sets of 8 curls. • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

3. 2. Exercises and Activities Prescribed: Thera-Band exercise; Shoulder lateral raise • Description: Stand on thera-band with feet. Pull the handles up and out to the sides; the hands, forearms, elbows, and upper arms should rise together, until arms are parallel to the floor. • Time Intensity: 2 to 3 seconds per lateral raise. 2 sets of 8. • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

4. 2. Exercises and Activities Prescribed: Thera-Band exercise; Side leg lift • Description: Using a partner to balance if you wish, stand on one leg with the thera-band in between the feet. With the leg in air, push laterally outwards against the thera-band 1 to 2 feet away from a normal stance. • Time Intensity: 2 to 3 seconds per lateral raise. 2 sets of 8. • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

5. 2. Exercises and Activities Prescribed: Thera-Band exercise; Leg press (supine) • Description: Lying in the supine position, flex the knee to over a 90 degree ankle. Have the theraband around the toe of the foot, and push outwards at a 45 degree angle from the ground. • Time Intensity: 2 to 3 seconds per lateral raise. 2 sets of 8. • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

6. 2. Exercises and Activities Prescribed: Thera-Band exercise; Shoulder frontal raise • Description: Stand on thera-band with feet. Pull the handles up and out in front of you; the hands, forearms, elbows, and upper arms should rise together, until arms are parallel to the floor. • Time Intensity: 2 to 3 seconds per lateral raise. 2 sets of 8. • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

7. 2. Exercises and Activities Prescribed: Medicine Ball Exercises; Russian twist with partner • Description: Stand back to back 1 metre apart. Keep your hips facing forward and legs slightly relaxed. Pass the ball to one another by only twisting the torso • Time Intensity: 2 sets of 10. • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

8. 2. Exercises and Activities Prescribed: Medicine Ball Exercises; Chop with partner • Description: Stand back to back approx. 60cm apart. Ball is passed overhead. Ball is returned between the knees • Time Intensity: 1 sets of 10. • Rest: None • Duration: 2 minutes

9. 2. Exercises and Activities Prescribed: Medicine Ball Exercises; Lateral raises with partner • Description: Stand in an upright position. Hold the Medicine Ball down by the waistline with arms fully extended. Raise Medicine Ball laterally (maintaining full extension of arms) until ball is level with shoulders. Hold form for one second and pass the ball to partner. • Time Intensity: 10 -15 reps. • Rest: None • Duration: 2 minutes

10. 2. Exercises and Activities Prescribed: Medicine Ball Exercises; Diagonal chops with partner • Description: Raise the ball up and over the right shoulder and behind the ear. Pass the ball to your partner, partner moves ball toward the ground and to the outside of the left ankle in a diagonal chopping motion and passes the ball to partner. • Time Intensity: 10 chops in each direction • Rest: None • Duration: 2 minutes

11. 2. Exercises and Activities Prescribed: Swiss Ball; Basic bounce vertically/ Stabilization • Description: Bounce up and down slowly, while seated on the ball as a skier would do when on moguls. The partner should be standing behind the performer to spot them from falling off either side. • Time Intensity: 1-2 per bounce. 2 sets of 10. • Rest: 5-10 seconds of rest • Duration: 1 minutes

12. 2. Exercises and Activities Prescribed: Swiss Ball; Basic bounce lateral / stabilization • Description: Bounce from side to side slowly, while seated on the ball as a skier would do when on moguls. The partner should be standing behind the performer to spot them from falling off either side. • Time Intensity: 1-2 per bounce. 2 sets of 10. • Rest: 5-10 seconds of rest • Duration: 1 minutes

13. 2. Exercises and Activities Prescribed: Swiss Ball; Sit-ups with partner/ stabilization • Description: Partner holds the hands of the person doing sit-ups, to help provide stability, the performer should use abdominal muscles to perform the sit-up, and not pull on the partner. • Time Intensity: 10 sit-ups, two sets • Rest: 15 to 30 seconds in between sets • Duration: 2 minutes

14. 2. Exercises and Activities Prescribed: Swiss Ball; Total Body Stretching / Stabilization • Description; While on all fours stretch out one arm and the opposite leg, hold the position for as long as possible, then change sides • Time Intensity: 10-30 seconds per stretch, two times each leg. • Rest: While doing the opposing side • Duration: 2-3 minutes

15. 2. Exercises and Activities Prescribed: Range of motion/stretching; Neck • Description: Bend neck left, down and right, holding the position for a few seconds. • Time Intensity: 5 to 10 seconds per side, 2 times per position • Rest: None • Duration: 1-2 minutes

16. 2. Exercises and Activities Prescribed: Range of motion/stretching; Shoulder Circles • Description: Rotate arms in the horizontal, getting larger and larger with the number of rotations, do it in both directions. • Time Intensity: 30 seconds per direction • Rest: None • Duration: 1 minute

17. 2. Exercises and Activities Prescribed: Range of motion/stretching; Wrist • Description: With use of other hand, flex or extend other wrist, while keeping the forearm straight. Hold for 10 to 15 seconds. • Time Intensity: 15 seconds per exercise • Rest: None • Duration: 1 minute

18. 2. Exercises and Activities Prescribed: Range of motion/stretching; Hands • Description: Flex and extend metacarpal joints of the hand, holding it in each position for a few seconds. • Time Intensity: 20 to 30 seconds • Rest: None • Duration: 20 to 30 seconds

19. 2. Exercises and Activities Prescribed: Range of motion/stretching; Trunk Rotation • Description: Twist trunk the horizontal plane, while placing arms on the back of head. Twist to the left and hold the stretch, and vice versa for the right. • Time Intensity: 5 to 10 seconds per rotation, 3 times. • Rest: None • Duration: 1 minute

20. 2. Exercises and Activities Prescribed: Range of motion/stretching; Pretzel • Description: With the torso upright while in a sitting position, flex the right knee and cross it over with the left leg, placing the foot beside the left knee. Twist the torso to the right, placing the right arm on the ground. Using the left arm, push against the right leg until a comfortable stretch is felt. • Time Intensity: 15-20 seconds per leg • Rest: None • Duration: 45 seconds to a minute

21. 2. Exercises and Activities Prescribed: Range of motion/stretching; Butterfly • Description: Sit with torso upright. Flex the hips and knees and bring the feet together. Grasp the feet with both hands, and with the use of the elbows push down on the inside of the legs until a stretch is felt. • Time Intensity: 30 seconds • Rest: None • Duration: 30 seconds to a minute

22. 2. Exercises and Activities Prescribed: Range of motion/stretching; Ankle Rotations • Description: Standing on one leg, use a partner or a chair for support, rotate ankle clockwise for 10 seconds and then rotate it counterclockwise for 10 seconds. • Time Intensity: 10 seconds per direction. • Rest: 5 seconds in between • Duration: 1 minute

23. 2. Exercises and Activities Prescribed: Cardio/ Low Impact Aerobics • Description: An alternative to other aerobic workouts with less high intensity moves. • Time Intensity: 30 seconds to 1 minute per exercise • Rest: Continuous movement. Go at their own pace and should stop if feeling dizzy or faint. • Duration: 10-15 minutes

24. 3. Warm Down: Partner Stretching/ Behind Neck Stretch • Description: While stabilizing the stretcher’s shoulder blade, the partner pulls the stretcher’s shoulder backward and downward with the elbow bent to stretch the triceps muscles. Opposite for opposing arm. • Time Intensity: 15 to 20 seconds per arm • Rest: None • Duration: 2 minutes

25. 3. Warm Down: Partner Stretching/ Oblique Stretch • Description: Partner’s left hand stabilizes the stretcher‘s left thigh by applying a downward force, while gently pushing the torso to the right by his right hand positioned on stretcher’s left upper arm. Opposite for opposing side. • Time Intensity: 15 to 20 seconds per side • Rest: None • Duration: 2 minutes

26. 3. Warm Down: Partner Stretching/ Lying Knee to Chest • Description: Stretcher holds partner’s left leg and brings his/ her left leg towards the chest, while the stretcher’s other hand stops the partner’s right leg from rising off the supporting surface. Opposite for opposing leg • Time Intensity: 15 to 20 seconds per leg • Rest: None • Duration: 2 minutes

27. 3. Warm Down: Partner Stretching/ Butterfly Stretch • Description: Stretcher kneels in front of partner using his knees to fixate the position of partner’s knee. Stretcher then applies a downward and outward force to stretch the inner thigh muscles of athlete. • Time Intensity: 15 to 20 seconds per leg • Rest: None • Duration: 2 minutes

28. 3. Warm Down: Partner Stretching/ Quadriceps Stretch • Description: The stretcher pulls the partner’s left knee towards himself, while keeping his/ her hip in slight extension to stretch the front muscles of the partner’s thigh. Opposite for opposing leg • Time Intensity: 15 to 20 seconds per leg • Rest: None • Duration: 2 minutes

29. 4. Challenge Exercise: Speedball • Description: A combination of soccer and handball mixed into one game. A variety of rules will be introduced throughout the game to make it more challenging to compete in the game. Two teams compete against one another and are looking to score on the opposing team’s net. • Time Intensity: Medium to Hard. • Rest: None • Duration: 10-15 minutes