A 7-Day Exercise Plan from the Inside of a Ping Pong Ball

This exercise plan is inspired by the inside of a ping pong ball, focusing on the development
of core strength, flexibility, and overall physical well-being.

Day 1: Embrace the Void

Core Strength and Stability

  1. Warm-up: 5 minutes of light cardio (e.g., brisk walking or jogging)
  2. Plank: Hold for 30-60 seconds
  3. Side Plank: Hold for 30-60 seconds on each side
  4. Dead Bug: 3 sets of 10 repetitions on each side
  5. Russian Twist: 3 sets of 12 repetitions
  6. Cool-down: 5 minutes of stretching

Day 2: The Ping Pong Bounce

Cardio and Agility

  1. Warm-up: 5 minutes of dynamic stretching
  2. Jumping Jacks: 3 sets of 30 seconds
  3. High Knees: 3 sets of 30 seconds
  4. Agility Ladder Drills: 10 minutes (e.g., lateral in-and-out, icky shuffle, hopscotch)
  5. Skater Jumps: 3 sets of 12 repetitions on each side
  6. Cool-down: 5 minutes of stretching

Day 3: Equilibrium Within

Yoga Flow for Balance and Flexibility

  1. Warm-up: 5 minutes of deep breathing and meditation
  2. Sun Salutation Sequence: 5 repetitions
  3. Tree Pose: Hold for 30-60 seconds on each side
  4. Warrior III: Hold for 30-60 seconds on each side
  5. Pigeon Pose: Hold for 60 seconds on each side
  6. Seated Forward Fold: Hold for 60 seconds
  7. Cool-down: 5 minutes of deep breathing and meditation

Day 4: Rest Day

Mindful Meditation in the Void

  1. Find a quiet space to sit or lie down comfortably
  2. Focus on your breath for 10-15 minutes, allowing your mind to let go of distractions and find inner peace

Day 5: Strength Of 1000 Balls

Full-Body Strength Circuit for Inner Stability

  1. Warm-up: 5 minutes of light cardio (e.g., brisk walking or jogging)
  2. Circuit (repeat 3 times):
    1. Push-ups: 12 repetitions
    2. Squats: 12 repetitions
    3. Bent-over Row: 12 repetitions
    4. Reverse Lunges: 12 repetitions on each side
    5. Bicycle Crunches: 12 repetitions on each side
  3. Cool-down: 5 minutes of stretching

Day 6: The Ping Pong Effect

HIIT Workout

  1. Warm-up: 5 minutes of dynamic stretching
  2. HIIT Circuit (30 seconds work, 30 seconds rest, repeat 3 times):
    1. Burpees
    2. Mountain Climbers
    3. Jump Squats
    4. Plank Jacks
  3. Cool-down: 5 minutes of stretching

Day 7: Bounce Back

Light Cardio and Stretching in the Sphere

  1. Choose a light cardio activity (e.g., walking, cycling, swimming) and perform it for 30 minutes at a comfortable pace
  2. Follow with 10 minutes of gentle stretching, focusing on any areas of tightness or soreness

More from IAPPB