Table 1 Overview of the exercise programme

1–3

15–20 min 40–60% HRR + HR_rest

1 set of 20–25 repetitions (20 RM test) of 9 exercises: row (back), chest press (chest), squat (legs), shoulder press (shoulders), bicep curl (biceps), lunges (legs), calf raises (calves), tricep extension (triceps), crunch (abdominals, 20–40 repetitions)

4–8

15–20 min 60–70% HRR + HR_rest

5–10 min 70–89% HRR + HR_rest

2 sets of 15–20 repetitions (15 RM test) of 7 exercises: row (back), chest press (chest), squat (legs, 20–25 repetitions), shoulder press (shoulders, 10–15 repetitions), bicep curl (biceps), tricep extension (triceps), crunch or hoover (abdominals, 30–50 repetitions or seconds)

9–12

10 min 60–75% HRR + HR_rest

Interval training: 10 × 30 sec, 1 min active rest between each interval