This project was a 12-week aerobic and resistance training intervention that included participants meeting at a pre-determined location from 1-2 times per week for 12 weeks. Aerobic activity was walking. Resistance training included traditional and non-traditional implements.

The 12-week program included a 60-minute session. Participants filled out a Physical Activity Readiness Questionnaire and completed pre-exercise fitness tests. The fitness tests included the curl up, pushup, and a 1.5 mile walk test. The session involved a warmup which included stretching followed by a 5-min walk for a total of 10 minutes. Functional bodyweight and resistance training exercises were implemented and supervised by the principal investigator (PI) who specializes in program design and implementation. The exercises targets major muscle groups such as legs, chest, back, and shoulders. The resistance training portion took 30-35 minutes. Steady-state aerobic activity which included walking took place at the end of the session for 10-15 minutes. The intensity was monitored using self-rated RPE scores which participants would report to the PI following each session.

Inclusion Criteria:

• Somerset county resident
• Pass American College of Sports Medicine (ACSM) screening algorithm 2022 and the Physical activity readiness questionnaire

Exclusion Criteria:

• signs/symptoms of cardiovascular, metabolic or renal disease without medical clearance

I do not wish to share individual participant data.