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| |
| Duration | Phase | Exercises | Regimen | Intensity | |
|---|---|---|---|---|---|
| Session 1 | 5 min | Warm-up | Exercises involving one or multiple joints that promote a gradual rise in body temperature | 10 reps per exercise | 5-6 RPE |
| Session 1 | 40 min | Main | Two sets of each: Jumping jacks; Walk out; High knee; Lunge; Kipping; Plank knee | 6 x 2' 1' rest between each repetition 4-6' walk between sets |
7-8 RPE |
| Session 1 | 5 min | Cold down | Walking | Continuous | 3-4 RPE |
| Session 2 | 5 min | Warm-up | Exercises involving one or multiple joints that promote a gradual rise in body temperature | 10 reps per exercise | 5-6 RPE |
| Session 2 | 40 min | Main | Two sets of each: Burpees; Squat; Lunge with kick; Butt kicks; Running; Step up and down | 6 x 2' 1' rest between each repetition 4-6' walk between sets |
7-8 RPE |
| Session 2 | 5 min | Cold down | Walking | Continuous | 3-4 RPE |