Week | Exercise prescription |
---|---|
1 | AE: MIW for 10 min; once per day; at least 2 days of the week. STE: One set of 8–15 repetitions (2 exercises); on 2–3 days of the week. |
2 | AE: MIW for 10 min; once per day; at least 3 days of the week. STE: Two sets of 8–15 repetitions (2 exercises); on 2–3 days of the week. |
3 | AE: MIW for 10 min; once per day; at least 5 days of the week. STE: Three sets of 8–15 repetitions (2 exercises); on 2–3 days of the week. |
4 | AE: MIW for 10 min; once per day; at least 5 days per week (additional goal: on 2 or more days add another 1 × 10 min bout). STE: Same as week 3; add 1 set of 2 new exercises (4 total); 8–15 repetitions on 2–3 days. |
5 | AE: MIW for 10 min; once per day; at least 5 days of the week (additional goal: on 2 or more days add another 1 × 10 min bout). STE: Same as week 3; add 2 sets of 2 new exercises (4 total); 8–15 repetitions on 2–3 days. |
6 | AE: MIW for 10 min; twice per day; at least 5 days of the week (additional goal: on 2 or more days add another 1 × 10 min bout). STE: Same as week 3; add 3 sets of 2 new exercises (4 total); 8–15 repetitions on 2–3 days. |
7 | AE: MIW for 10 min; twice per day; at least 5 days of the week (additional goal: on 2 or more days add another 1 × 10 min bout). STE: Same as week 6; add 1 set of 2 new exercises (6 total); 8–15 repetitions on 2–3 days. |
8 | AE: MIW for 10 min; twice per day; at least 5 days of the week (additional goal: on 3 or more days add another 1 × 10 min bout). STE: Same as week 6; add 2 sets of 2 new exercises (6 total); 8–15 repetitions on 2–3 days. |
9 | AE: MIW for 10 min; twice per day; at least 5 days of the week (additional goal: on 3 or more days add another 1 × 10 min bout). STE: Same as week 6; add 3 sets of 2 new exercises (6 total); 8–15 repetitions on 2–3 days. |
10–12 (maintenance) | AE: MIW for 30 min on at least 5 days of the week. STE: Same as week 9. For continued progression, add another set of each exercise. |