Table 1.

Protocol for the circuit weight-training workout according to sequence and respective activity performed.

Sequence	Activity
1.	Data collection (rest) (HR, blood pressure and Borg’s 6–20 RPE scale)
2.	Warm-up (5 min at 60–70% HRmax in the cycle ergometer)
3. Station A	Triceps bench dips *	Sessions 1–8 (1st month)	Sessions 9–16 (2nd month)	Sessions 17–24 (3rd month)
		Knees flexed (90°) (3 × 8 reps.; relief intervals: 15 s)	Knees slightly flexed (3 × 10 reps.; relief intervals: 15 s)	Knees completely extended (3 × 13 reps.; relief intervals: 15 s)
	Hip lifts *	Feet on the floor (3 × 8 reps.; relief intervals: 15 s)	Feet on the swiss ball (3 × 10 reps.; relief intervals: 15 s)	Feet on the swiss ball (3 × 13 reps.; relief intervals: 15 s)
	Prone planks *	5 × 10–15 s hold (relief intervals: 10 s)	3 × 20 s hold (relief intervals: 15 s)	3 × 30 s hold (relief intervals: 15 s)
	Cycle ergometer	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (2.5% body mass)	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (4% body mass)	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (5% body mass)
	Data collection (HRmax)
	Cycle ergometer	3 min easy (no load) intensity cycling (50–70 rpm)
	Data collection (HR and Borg’s 6–20 RPE scale)
4. Station B	Standing biceps curl	Load: 1 kg (3 × 8–10 reps.; intervals: 15 s)	Load: 1 kg (3 × 10–13 reps.; relief intervals: 15 s)	Load: 2 kg (3 × 13 reps.; relief intervals: 15 s)
	Dumbbell squats	Load: 0–1 kg (3 × 8–10 reps.; relief intervals: 15 s)	Load: 0–1 kg (3 × 10–13 reps.; intervals: 15 s)	Load: 1–2 kg (3 × 13 reps.; relief intervals: 15 s)
	Pushups *	Knees on the floor (3 × 8–10 reps.; relief intervals: 15 s)	Knees on the floor (3 × 10–13 reps.; relief intervals: 15 s)	Feet on the floor (3 × 8–10 reps.; relief intervals: 15 s)
	Cycle ergometer	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (2.5% body mass); 3 min easy intensity cycling (50–70 rpm)	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (4.0% body mass); 3 min easy intensity cycling (50–70 rpm)	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (5.0% body mass); 3 min easy intensity cycling (50–70 rpm)
	Data collection (HRmax)
	Cycle ergometer	3 min easy (no load) intensity cycling (50–70 rpm)
	Data collection (HR and Borg’s 6–20 RPE scale)
5. Station C	Standing dumbbell lateral raise	Load: 1 kg (3 × 8–10 reps.; relief intervals: 15 s)	Load: 1 kg (3 × 10–13 reps.; relief intervals: 15 s)	Load: 1 kg (3 × 13 reps.; relief intervals: 15 s)
	Dumbbell split squat R leg			Load: 1–2 kg (3 × 13 reps.; relief intervals: 15 s)
	Dumbbell split squat L leg			Load: 1–2 kg (3 × 13 reps.; relief intervals: 15 s)
	Standing dumbbell bent-over row			Load: 2 kg (3 × 13 reps.; relief intervals: 15 s)
	Cycle ergometer	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (2.5% body mass); 3 min easy intensity cycling (50–70 rpm)	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (4.0% body mass); 3 min easy intensity cycling (50–70 rpm)	55 s (60–70% HRmax); 5 s maximal sprint (no load); 30 s maximal sprint (5.0% body mass); 3 min easy intensity cycling (50–70 rpm)
	Data collection (HRmax)
	Cycle ergometer	3 min easy (no load) intensity cycling (50–70 rpm)
	Data collection (HR and Borg’s 6–20 RPE scale)
6.	Cooling down (5 min at an “easy”—no load—intensity in the cycle ergometer)
7.	Data collection (rest) (blood pressure, HRmax and mean HR)
8.	Active stretching exercises (9 min; 1 rep × 45 s per position), including muscle in sites of trunk, upper limbs, and lower limbs following this sequence.

Note. HRmax, maximal heart rate; RPE, rating of perceived exertion; reps., repetitions. * Load: body mass.