Table 2. Description of weekly training sessions of aerobic training sessions. 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 RPE: rate of perceived exertion.