PHYSICAL ACTIVITY: INTERMEDIATE PROGRAM
Every session helps you to maintain your strength, fitness and quality of life
If you are already physically active, can walk for at least 30 minutes comfortably, and recover well after exercise, this program is for you. It is designed to help you build on your current fitness level and continue progressing safely during and after treatment.
The program helps you to:
Meet the recommended levels of physical activity,
Further improve muscle strength and endurance,
Enhance posture, balance, and functional fitness,
Maintain energy levels and independence in daily life,
Preserve your quality of life throughout treatment.
FREE GUIDED SUPPORT
Start your week by getting back in shape
Before starting the program, visit the exercise library to explore the different exercises available for your level. Each exercise includes a description and a video demonstration to help you perform the movements correctly and safely.
Once you feel familiar with the exercises, you can start the weekly program schedule. Jean-Philippe will guide you through each session so you can exercise together with him step by step.
STEP BY STEP SUPPORT
Your weekly plan
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![Kitchen with light green cabinets, white brick backsplash, a potted plant in a ceramic vase, a wooden cutting board, small bowls, and a stainless steel stove with broccoli in a frying pan.]()
Monday
Strength Training + light cardio
Watch the video using the button below to start your training.
Need help with an exercise? Visit the exercise library to learn the correct technique.+ 10 min easy cardio (cycling, walking, etc.)
45-55 min
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![Two people with hands visible, holding beige mugs filled with tea or coffee, sitting at a table with a food journal and meal prep planning sheets. The sheets include a food journal and a meal prep planner with days of the week and meal categories. Greenery is placed on the table.]()
Tuesday
Continuous cardio
Brisk walking, cycling or elliptical 35-40 min35-40min
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![Mobility exercises for older men]()
Wednesday
Active Recovery: Mobility + flexibility exercises
Watch the video using the button below to start your training.
Need help with an exercise? Visit the exercise library to learn the correct technique.25-35min
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![A woman with long dark hair writing in a notebook at a wooden table with a mug of coffee nearby, in a cozy, well-lit living room with a green wall, potted plant, and framed landscape artwork.]()
Thursday
Strength exercises
Watch the video using the button below to start your training.
Need help with an exercise? Visit the exercise library to learn the correct technique.40-50min
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![An older man with a gray beard running outdoors near a body of water, wearing a gray jacket, beige running pants, gloves, and a knit beanie.]()
Friday
Cardio: Intervals
8 min easy + 6 x (2 min vigorous / 2 min easy) + 5 min cool-down30-35min
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![An elderly man with gray hair and a beard practicing yoga or stretching in a bright living room. He is sitting cross-legged on a yoga mat with one arm extended overhead and the other touching his foot. There is a tablet propped on a stand, a water bottle, and a laptop nearby. The room has a large window with sheer curtains, a potted plant, a gray sofa, and a white floor lamp.]()
Saturday
Strength Training + light cardio
Watch the video using the button below to start your training.
Need help with an exercise? Visit the exercise library to learn the correct technique.+ optional 10-15 min easy walking or cycling
45-55 min
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![A person walking along a dirt path shaded by large trees on either side, with sunlight filtering through the leaves.]()
Sunday
Complete rest
Full rest or very gentle recovery walk / flexibility if needed
Exercise library
S1: Front plank on knees or with one leg extended
Front plank on knees or with one leg extended