Exercise levels prescribed for participants
| Graded level | Exercises | Work phase | Rest phase | Number of sets per exercise |
| Low | Sit to stand Bench press Frog squat Bear crawl | 20 s | 40 s | 3–5 |
| Low | Sit to stand Bench press Frog squat Bear crawl | 30 s | 30 s | 3–5 |
| Moderate | Sit to stand Frog squat Bear crawl Kick sit Body drop | 30 s | 30 s | 4–5 |
| Moderate | Frog squat Bear crawl Kick sit Body drop Cobra | 30 s | 30 s | 4–5 |
| High | Frog squat Bear crawl Kick sit Body drops Cobra | 40 s | 20 s | 5 |