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Summary of 12-week Exercise Program
| Training | Cardio | Resistance |
|---|---|---|
| Exercises | Treadmill | Leg press |
| Stationary bike | Lat pull | |
| Stepper | Leg abduction and adduction | |
| Rower | Tricep/bicep curls | |
| Chest press | ||
| Lunges | ||
| Sit-ups | ||
| Back extensions | ||
| Side bends | ||
| Push-ups | ||
| Should raises | ||
| Skipping | ||
| Intensity | Moderate: | Moderate: |
| 40-59% HRR* | 1-2 sets × 15 repetitions | |
| Vigorous: | Vigorous: | |
| 60-79% HRR* | 1-2 sets × 10 repetitions |
*HRR calculated by ((HRmax-HRresting)*intensity) + resting HR
