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|Weeks||Resistance training||Cardiovascular training||Flexibility training||Warm ups and cool downs|
|Week 1||2 days of weight training and brist walking or other aerobics with four sessions each day each one going for 30 minutes and 10 minutes breaks in between sessions. Exercise Program.||One day of aerobic exercises like aerobic dance, bicycling, and running which will be conducted separately in three sessions. Each of these sessions will go for one hour and there will be a break of one hour between the sessions. Exercise Program.||One day of static stretching for three sessions each one lasting for one hour. There will be a break of 30 minutes between one session and the other and during these breaks there will be warm ups and cool downs|| There will be one day of warm ups and cool downs like jogging. Specific warm ups will be conducted in three sessions with each session lasting for a period of two hours and 30 minutes breaks between each session in order to have some time to rest |
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|Week 4||1 day brist walking for two sessions each going for 2 hours with 30 minutes breaks in between the sessions||One day fitness walking and cross country each one going for two hours with fitness walking having three sessions and 20 minutes breaks between the sessions||One day for static, ballistic, and dynamic stretching for three sessions each lasting for 45 minutes and 20 minutes breaks in between the sessions||2 days of passive, general, and specific warm ups for three sessions each lasting for two hours and 30 minutes breaks in between|