Table 1. Description of plan A and B of aerobic training sessions.

Plan A	Time	Phase	Exercise	Methodology	Intensity	HR
	5'	Warm-up	Single-joint and multi-joint exercises that allow for the gradual increase of body temperature. If possible, activities that individuals enjoy and promote group participation.	Continuous	5/6 RPE	60%
	42-44'	Fundamental	Two times: 1. Jumping jacks 3. Walk out 9. High knee 10. Lunge 4. Kipping 8. Plank knee	6 x 2' 1' rest between each repetition 4-6' walk between sets	7/8 RPE	75-85%
	3'	Cool down	Walking or some low activity	Continuous	3/4 RPE	40%
Plan B	Time	Phase	Exercise	Methodology	Intensity	HR
	5'	Warm-up	Single-joint and multi-joint exercises that allow for the gradual increase of body temperature. If possible, activities that individuals enjoy and promote group participation.	Continuous	5/6 RPE	60%
	42-44'	Fundamental	Two times: 2. Burpees 6. Squat 7. Lunge with kick 11. Butt kicks 5. Running 12. Step up and down	6 x 2' 1' rest between each repetition 4-6' walk between sets	7/8 RPE	75-85%
	3'	Cool down	Walking or some low activity	Continuous	3/4 RPE	40%

RPE: rate of perceive exertion; HR: heart rate.