Training routine
| Week 1–4 | Weeks 5–8 | Weeks 9–12 | |
| Aerobic | Basis step (2–3 min) | Step super (4–5 min) | Step super (4–5 min) |
| Hula hoop (2 min) | Obstacle course (2–3 min) | Obstacle course (2–3 min) | |
| Jogging plus (5–6 min) | Rythm kung-fu (2–3 min) | Jogging plus (2–4 min) | |
| Strength | Lunges (2 min) | Rowing (1 min) | Rowing (1 min) |
| Side steps (2 min) | Lunges (2 min) | Lunges (2 min) | |
| Single-leg twist (1 min) | Single-leg extension (1 min) | Single-leg extension (1 min) | |
| Arm and leg lift (1 min) | Torso twist (3 min) | Torso twist (2 min) | |
| Sideways leg lift 1 min) | Sideways leg lift (1 min) | Lunges (2 min) | |
| Torso twist (3 min) | Push-ups (2 min) | Push-ups (2 min) | |
| Balance (five games out of seven) | Soccer heading (2 min) | ||
| Ski slalom (2 min) | |||
| Ski jump (2 min) | |||
| Balance bubble (2 min) | |||
| Tightrope walk (2 min) | |||
| Penguin slide (2 min) | |||
| Snowboard slalom (2 min) | |||