Table 2. Combined exercise program.

Order	Contents		Period	Intensity	Time
Warm-up	Stretching		1–12 weeks		10 min
	Ball (15 min)	Rope-jumping (25 min)
Main exercise	sitting balance	non rope-jumping	1–4 weeks	45–55% HRR or 11–12 RPE	40 min
	airplane arms	rope-walking
	touch down	rope-jumping
	right and left raise	double bounce step
	back, shoulder stretch	bounce step
	knee raise	jogging step	5–8 weeks	55–65% HRR or 13–14 RPE
	heel taps	boxer step
	toe taps	scissors rock paper
	leg extension	side swing
	prone bounces	curling step
	back extension	kick step	9–12 weeks	65–75% HRR or 15–16 RPE
	forward	side step
	backward	couple rope-jumping
	side by side	group rope-jumping
	limbering	group rope-jumping
Cool- down	Stretching		1–12 weeks		10 min