These are SAMPLE workouts and should only be used for informational purposes. Workouts should not be attempted without professional explanation and supervision.
For an intermediate fitness level, first 2 weeks:
| Warm Up | Workout | Cool Down |
| Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout. | RPE 13-14 (Somewhat Hard) for 20-25 minutes (3-4 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer. | Easy walking pace for 10 minutes to allow heart rate to decrease. Followed by the Static Stretching Workout. |
Progression during the 3rd and 4th week:
| Warm Up | Workout | Cool Down |
| Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout. | RPE 13-15 (Somewhat Hard to Hard) for 25-30 minutes (3-5 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer. | Easy walking pace for 10 minutes as heart rate decreases. Followed by the Static Stretching Workout. |
Progression during the 5th and 6th week:
| Warm Up | Workout | Cool Down |
| Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout. | RPE 14-15 (Hard) for 30 minutes (3-5 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer. | Easy walking pace for 10 minutes as heart rate decreases. Followed by the Static Stretching Workout. |