Welcome to the Mindful Health Study. You have been assigned to the 60 minute/week of online exercise video group. We have designed a 12-week progressive exercise program that we hope will allow you to reap the many physical and mental benefits of exercise.

A little more about your exercise prescription:

You will repeat the same two videos for three weeks. After you complete three weeks the exercises, volume, and pace will change. The prescription is set up this way to ensure proper progression and that your body adapts to the activity appropriately. Each video will require your stretching mat and band. Some classes may require a wall or suggest use of a chair for balance and support.  If you still need more assistance, feel free to email or call us at asuchristinep2@gmail.com or 602-827-2313.

Video 1 and Video 2 are introductory. The first two videos begin with a lower exercise volume (sets X repetitions) and pace in order for you to develop the proper technique and to create a strength base that you will build on throughout the program.

Beginning in Week 3 through Week 12 the exercise volume and pace will change every three weeks. Your program will include longer videos with increased pace and volume of exercises.

If you have any questions along the way, please feel free to contact the research team. We hope you enjoy this exercise program we have designed for you. Enjoy!

Week 1

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Video 3: In order to meet your 60-minute physical activity requirement, repeat either video 1 or 2!

Week 2

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Video 6: In order to meet your 60-minute physical activity requirement, repeat either video 4 or 5!

Week 3

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Video 9: In order to meet your 60-minute physical activity requirement, repeat either video 7 or 8!

Week 4

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Week 5

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Week 6

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Week 7

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Video 18: In order to meet your 60-minute physical activity requirement, repeat either video 16 or 17!

Week 8

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Video 21: In order to meet your 60-minute physical activity requirement, repeat either video 19 or 20!

Week 9

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Video 24: In order to meet your 60-minute physical activity requirement, repeat either video 22 or 23!

Week 10

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Week 11

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Week 12

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