Day 1: Swimming & Elliptical Trainer
- Swimming: 30 minutes of casual swimming focusing on proper technique
- Elliptical Trainer: 20-minute session with moderate resistance and incline
Day 2: Aquatic Exercise & Shadow Boxing
- Aquatic Exercise: 25 minutes of water jogging and water aerobics
- Shadow Boxing: 15 minutes with focus on combinations and form
Day 3: Rowing & Seated Arm and Leg Circles
- Rowing: 20 minutes maintaining a steady pace
- Seated Arm and Leg Circles: 3 sets of 3 minutes each
Day 4: Recumbent Cycling & Battle Ropes
- Recumbent Cycling: 30 minutes with gradual increase in resistance
- Battle Ropes: 5 sets of 1 minute with 30 seconds rest
Day 5: Hand Cycling & Stationary Cycling
- Hand Cycling: 15-minute session with moderate resistance
- Stationary Cycling: 20 minutes, gradually increasing speed and resistance
Day 6: Swimming & Aquatic Exercise
- Swimming: 20 minutes focusing on different strokes
- Aquatic Exercise: 20 minutes including water walking and resistance exercises
Day 7: Relax and Stretch
- Gentle Stretching: 20 minutes to improve flexibility and relax muscles