Week # | Names of the selected games | Number of repetitions per session | Game adaptations |
---|---|---|---|
1 | Jogging (short distance) | 2 | Familiarization phase. No add-on |
Single leg extension | 10 | ||
Lunge | 1 | ||
Hula hoop | 1 | ||
Soccer heading | 1 | ||
Ski slalom | 1 | ||
Warrior | 1 | ||
Half moon | 1 | ||
2 | Jogging (short distance) | 2 | Familiarization phase. No add-on |
Hula hoop | 2 | ||
Rowing squat | 1 | ||
Torso twist | 1 | ||
Penguin slide | 1 | ||
Perfect 10 | 1 | ||
Obstacle course | 1 | ||
Sun salutation | 1 | ||
3 | Jogging (short distance) | 2 | Familiarization phase. No add on |
Rhythm cycling | 2 | ||
Single leg twists | 10 | ||
Jack knife | 1 | ||
Boxing | 1 | ||
Penguin slide | 1 | ||
Table tilt | 1 | ||
Warrior | 1 | ||
4 | Jogging (short distance) | 2 | Familiarization phase. No add on |
Basic steps | 2 | ||
Lunge | 1 | ||
Rowing squat | 10 | ||
Boxing | 1 | ||
Soccer heading | 1 | ||
Penguin slide | 1 | ||
Half moon | 1 | ||
5 | Jogging (short distance) | 2 | Familiarization phase. No add on |
Island cycling Short | 2 | ||
Basic steps | 10 | ||
Single leg extension | 1 | ||
Torso twists | 1 | ||
Ski slalom | 1 | ||
Perfect 10 | 1 | ||
Sun salutation | 1 | ||
6 | Jogging (Long distance) | 2 | The games were graded by making participants carry a backpack with 1 kg load while gaming. The height of the balance board remained unchanged. |
Hula hoop | 2 | ||
Rowing squat | 2 | ||
Single leg twist | 10 | ||
Obstacle course | 2 | ||
Penguin slide | 2 | ||
Half moon | 2 | ||
Tree | 2 | ||
7 | Jogging (Long distance) | 2 | The games were graded by making participants carry a backpack with 1 kg load while gaming. The height of the balance board remained unchanged. |
Basic steps | 2 | ||
Kung Fu | 2 | ||
Single leg extension | 10 | ||
Table tilt | 2 | ||
Soccer heading | 2 | ||
Warrior | 2 | ||
Half moon | 2 | ||
8 | Jogging (Long distance) | 2 | The games were graded by making participants carry a backpack with 1 kg load while gaming. The height of the balance board remained unchanged. |
Basic steps | 2 | ||
Rowing squat | 2 | ||
Single leg twist | 10 | ||
Penguin slide | 2 | ||
Obstacle course | 2 | ||
Tree | 2 | ||
Palm tree | 2 | ||
9 | Jogging (Long distance) | 2 | The games were graded by making participants carry a backpack with 1 kg load while gaming. The height of the balance board remained unchanged. |
Hula hoop | 2 | ||
Rhythm boxing | 2 | ||
Single leg extensions | 10 | ||
Lunge | 2 | ||
Sun salutation | 2 | ||
Palm tree | 2 | ||
Just Dance | 1 song | ||
10 | Jogging (Long distance) | 2 | The games were graded by making participants carry a backpack with 1 kg load while gaming. The height of the balance board remained unchanged. |
Hula hoop | 2 | ||
Torso twists | 2 | ||
Table tilt | 2 | ||
Ski slalom | 2 | ||
Sun salutation | 2 | ||
Half moon | 2 | ||
Just Dance | 3 songs | ||
11 | Jogging Long | 2 | The load was increased from 1 kg to 3 kg. Each participant carried the new load (3 kg) during gameplay. Also, the height of the balance board was raised with a 25 cm high elevation (wooden platform). |
Step Basics | 2 | ||
Kung Fu | 2 | ||
Rowing squat | 2 | ||
Single leg extension | 20 | ||
Obstacle course | 2 | ||
Half moon | 2 | ||
Just Dance | 5 songs | ||
12 | Jogging (Long distance) | 2 | The load was increased from 1 kg to 3 kg. Each participant carried the new load (3 kg) during gameplay. Also, the height of the balance board was raised with a 25 cm high elevation (wooden platform). |
Step Basics | 2 | ||
Rhythm boxing | 2 | ||
Rowing squat | 20 | ||
Soccer heading | 2 | ||
Ski slalom | 2 | ||
Half moon | 2 | ||
Just Dance | 5 songs | ||
13 | Jogging (Long distance) | 2 | The load was increased from 1 kg to 3 kg. Each participant carried the new load (3 kg) during gameplay. Also, the height of the balance board was raised with a 25 cm high elevation (wooden platform). |
Basic steps | 2 | ||
Single leg extension | 20 | ||
Lunge | 2 | ||
Penguin slide | 2 | ||
Tree | 2 | ||
Palm tree | 2 | ||
Just Dance | 5 songs | ||
14 | Jogging Long | 2 | The load was increased from 1 kg to 3 kg. Each participant carried the new load (3 kg) during gameplay. Also, the height of the balance board was raised with a 25 cm high elevation (wooden platform). |
Step basics | 2 | ||
Single leg twist | 20 | ||
Table tilt | 2 | ||
Kung Fu | 2 | ||
Sun salutation | 2 | ||
Half moon | 2 | ||
Just Dance | 5 songs |