Levels
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A full 12-week program designed to progress you towards recommended intensity and frequency to maintain bone mineral density.
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Supplemental exercises to help you reach daily minimum effective strain (MES).
12-week program for non-active individuals
Click through the slides to see a week-by-week breakdown. There are suggestions for methods for jumping and weight for the resistance training exercises, all are suggestions and are subject to your personal preference.
Supplemental Exercises for Active Individuals
On days consisting of no alternative exercise
60 minutes of combined jumping and walking/running
jumping could be jump rope, unilateral hopping, hurdles, or box jumps
On days consisting of 30-50 minutes of MVPA (moderate to vigorous physical activity)
10-30 minutes of jump rope and 15 minutes of unilateral hopping or hurdles
On days consisting of more than 60 minutes of MVPA
1 minute of unilateral hopping (each leg) and 2 minutes of jump rope