2Days Physical Training
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Day 1: Endurance and Lower Body Strength
Squats(สควอช) 3 sets of 12 reps
Lunge(ลันจฺ) 3 sets of 10 reps
Step Ups(สเต็ปอัป) 3 sets of 10
Calf Raises (คาล์ฟเรส) 3 sets of 15
Jump Rope (กระโดดเชือก) 5-10 Minutes
Day 2: Core and Balance
Plank(แพลงคฺ) 3 sets of 30-45
Side Plank (ไซด์แพลงคฺ) 3 sets of 30-45 seconds each side
Russian Twists(รัสเซี่ยนทวิส) 3 sets of 15 reps
Glute Bridges (กลูตบริจต์) 3 sets of 12 reps
Push-Ups (วิดพื้น) 3 sets of 10 reps
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