Running: Complete 1.6 km in about 5 minutes 30 seconds;
training includes interval running with alternating sprinting and jogging to improve speed and endurance.
Push-ups: Minimum of 20 push-ups in one go, starting with fewer reps and gradually increasing.
Sit-ups: Around 25 sit-ups in a single attempt, combined with other core exercises such as planks and leg raises.
Swimming: Ability to swim 50 meters efficiently, with practice focusing on different strokes.
Flexibility: Regular stretching and yoga to avoid injuries and improve muscle flexibility.
Additional Exercises: Rope climbing, shuttle runs, broad jumps, circuit training, and obstacle courses tobuild functional strength and agility.

call:7799799221
web:www.manasadefenceacademy.com

Running: Complete 1.6 km in about 5 minutes 30 seconds;
training includes interval running with alternating sprinting and jogging to improve speed and endurance.
Push-ups: Minimum of 20 push-ups in one go, starting with fewer reps and gradually increasing.
Sit-ups: Around 25 sit-ups in a single attempt, combined with other core exercises such as planks and leg raises.
Swimming: Ability to swim 50 meters efficiently, with practice focusing on different strokes.
Flexibility: Regular stretching and yoga to avoid injuries and improve muscle flexibility.
Additional Exercises: Rope climbing, shuttle runs, broad jumps, circuit training, and obstacle courses tobuild functional strength and agility.

call:7799799221
web:www.manasadefenceacademy.com

Running: Complete 1.6 km in about 5 minutes 30 seconds;
training includes interval running with alternating sprinting and jogging to improve speed and endurance.
Push-ups: Minimum of 20 push-ups in one go, starting with fewer reps and gradually increasing.
Sit-ups: Around 25 sit-ups in a single attempt, combined with other core exercises such as planks and leg raises.
Swimming: Ability to swim 50 meters efficiently, with practice focusing on different strokes.
Flexibility: Regular stretching and yoga to avoid injuries and improve muscle flexibility.
Additional Exercises: Rope climbing, shuttle runs, broad jumps, circuit training, and obstacle courses tobuild functional strength and agility.

call:7799799221
web:www.manasadefenceacademy.com