Sesion structure | Content | ||||||||
---|---|---|---|---|---|---|---|---|---|

Warm-up 10’ minutes | Joint mobility and different walk modalities | ||||||||

Conditioning 40 min | Week | 1-2 | 3-4 | 5-6 | 7-8 | 9-10 | 11-12 | 13-14 | 15-16 |

Intensity RPE | 12-13 | 12-13 | 13-14 | 13-14 | 14-15 | 14-15 | 15-16 | 15-16 | |

Monday | |||||||||

Resistance training circuit* | 6 exercises | 8 exercises | 8 exercises | 8 exercises | 8 exercises | 8 exercises | 10 exercises | 10 exercises | |

Set x repetitions | 2 × 15 | 3 × 15 | 3 × 18 | 3 × 20 | 3 × 18 | 3 × 15 | 3 × 12 | 3 × 10 | |

Wednesday | Choreographies and aerobic exercises | ||||||||

Friday | 5 exercises | 6 exercises | 6 exercises | 6 exercises | 7 exercises | 7 exercises | 8 exercises | 8 exercises | |

Resistance exercises (RE)^{a} and aerobic exercises (AE)^{b}
| 2RE + 1AE + 2RE | 3RE + 1AE + 2RE | 3RE + 1AE+ 2RE | 3RE + 1AE+ 2RE | 2RE + 1AE + 2RE +1AE + 1RE | 2RE + 1AE+ 2RE + 1AE + 1RE | 2RE + 1AE + 2RE +1AE +2RE | 2RE +1AE + 2RE +1AE + 2RE | |

Cool-down 10 min | Stretching and relaxation exercises |