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 |