Table 2.

Structure of training sessions.

Structure	10-min session	20-min session	30-min session
Warm-up	2 sets of 3 exercises [exercises for the cardiovascular system and mobilization of joints] e.g., marching in place for 40″ shoulder circles for 40″ leg swings for 40″ repeat all three exercises	2 sets of 4 exercises [exercises for the cardiovascular system and mobilization of joints] e.g., marching in place for 40″ shoulder circles for 40″ leg swings for 40″ ankle circles for 40″ repeat all four exercises	2 sets of 5 exercises [exercises for the cardiovascular system and mobilization of joints] e.g., marching in place for 40″ shoulder circles for 40″ leg swings for 40″ ankle circles for 40″ high knee march and arm swings for 40″ repeat all five exercises
Main part	2 sets of 3 exercises [1/3 balance and 2/3 strength exercises] e.g., uni-pedal stance for 40″ chair squats for 8—12 reps table push-ups for 8—12 reps repeat all three exercises	2 sets of 6 exercises [1/3 balance and 2/3 strength exercises] e.g., uni-pedal stance for 40″ chair squats for 8—12 reps table push-ups for 8—12 reps repeat all three exercises tandem stance for 40″ lunges for 8—12 reps upright row with elastic band for 8—12 reps repeat all three exercises	2 sets of 10 exercises [1/3 balance and 2/3 strength exercises] e.g., uni-pedal stance for 40″ chair squats for 8—12 reps table push-ups for 8—12 reps repeat all three exercises tandem stance for 40″ lunges for 8—12 reps bent over row with elastic band for 8—12 reps crunch for 8—12 reps repeat all four exercises front scale variation for 40″ unilateral calf raises for 8—12 reps planks for 40″ repeat all three exercises
Cooldown	2 sets of 2 exercises [stretching exercises for upper and lower body] e.g., hip flexor stretch for 40″ triceps stretch for 40″ repeat both exercises	2 sets of 3 exercises [stretching exercises for upper and lower body] e.g., hip flexor stretch for 40″ triceps stretch for 40″ calf stretch for 40″ repeat all three exercises	2 sets of 4 exercises [stretching exercises for upper and lower body] e.g., hip flexor stretch for 40″ triceps stretch for 40″ calf stretch for 40″ neck stretch for 40″ repeat all four exercises