Table 2

Exercise class content: the exercise circuit had nine exercises with four levels for each; exercises were performed standing

  • Shuttle walk

  • Lift ball above head and down

  • Stepping on the spot

  • Ball around the body

  • Alternate leg: step and lunge

  • Squats

  • Stepping out: side to side

  • Step ups (to metronome)

  • Arm lifts (can be done while stepping)