Table 1. Description of plan A and B of aerobic training sessions. Plan A Time Phase Exercise Methodology Intensity HR 5' Warm-up Single-joint and multi-joint exercises that allow for the gradual increase of body temperature. If possible, activities that individuals enjoy and promote group participation. Continuous 5/6 RPE 60% 42-44' Fundamental Two times: 1. Jumping jacks 3. Walk out 9. High knee 10. Lunge 4. Kipping 8. Plank knee 6 x 2' 1' rest between each repetition 4-6' walk between sets 7/8 RPE 75-85% 3' Cool down Walking or some low activity Continuous 3/4 RPE 40% Plan B Time Phase Exercise Methodology Intensity HR 5' Warm-up Single-joint and multi-joint exercises that allow for the gradual increase of body temperature. If possible, activities that individuals enjoy and promote group participation. Continuous 5/6 RPE 60% 42-44' Fundamental Two times: 2. Burpees 6. Squat 7. Lunge with kick 11. Butt kicks 5. Running 12. Step up and down 6 x 2' 1' rest between each repetition 4-6' walk between sets 7/8 RPE 75-85% 3' Cool down Walking or some low activity Continuous 3/4 RPE 40% RPE: rate of perceive exertion; HR: heart rate.