Table 1 Example of the main part of the physical exercise program

Walking rising knees (4 × 1 min) (2 sets)

1. Chair squat

2. Biceps curl

3. Lunge in place

4. Incline raw

Jog in place (4 × 1 min) (2 sets)

1. Hip trust

2. Triceps elbow extension

3. Chair squat

4. Chest press

Participants will repeat each circuit 4 times.

Resistance exercise: 12 to 14 repetitions (HRVG) and 10 to 12 repetitions (PEG) in each circuit set.

Rest: 20 s rest between exercises and 2 min between each of the laps of the circuit.

1. Skipping

2. Biceps curl

3. Skipping

4. Triceps elbow extension

5. Skipping

6. Chest press

7. Skipping

8. Shoulder press

1. Jogging

2. Squat

3. Jogging

4. Dead lift

5. Jogging 6. Lunge

7. Jogging

8. Hip trust

1. Squat

2. Chest press

3. Hip trust

4. Incline raw

5. Lunge

6. Shoulder press

Cardiovascular exercise*

1. Sideways running

2. Chest press

3. Sideways running

4. Shoulder press

5. Sideways

6. Biceps curl

7. Sideways running

8. Incline raw

1. Jumping jacks

2. Lunge

3. Jumping jacks

4. Dead lift

5. Jumping jacks

6. Squat

7. Jumping jacks

8. Hip trust

1. Squat

2. Shoulder press

3. Dead lift

4. Incline raw

5. Lunge

6. Chest press

Cardiovascular exercise*

Participants will repeat each circuit 2 times

Resistance exercises: 2 sets of 10–12 repetitions (HRVG) and 8–10 repetitions (PEG)

Rest: 1 min rest between sets and 2 min between circuit repetition

Cardiovascular exercise:

3 sets os 30 s-interval + 10 s rest (circuits 3, 4, 6 and 7).

2 sets of 6 × 30 s-intervals repetitions + 10 s rest (circuits 5 and 8) * Dance activities once every 4 weeks