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To control arthrosis, it is extremely important to do at least 150 minutes of moderate-intensity and low impact physical activity, as well as flexibility exercices are required. Below is a sample weekly training plan to get you started on the right foot.

To show you how we can help, you will find below a week plan for your work-out.

* Walk with a moderate intensity, where you should be able to speak, but not sing, during the activity.
** Aim for low-impact cardiovascular activities such as cycling and swimming.

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Cardiovascular training (30 min) + Resistance Training (10 min).

A - Start with a warm-up, the goal is to prepare the body for training.
A1 - Walk for 20 minutes at a moderate intensity.

B - To complete your circuit training, perform exercices B1 to B6 one after the other without rest. At the end, take a 30 second rest and based on your fitness level, repeat 1-2 more times.
B1 - Squat with body weight - 12 repetitions;
B2 - Bridge - 12 repetitions;
B3 - Push-up on knees - 12 repetitions;
B4 - Bent over Row with Band - 20 repetitions;
B5 - Reverse fly (with weight or water bottle) - 20 repetitions;
B6 - Abdominal Plank - hold for 30 seconds;

C - Always finish with a cool down to relax your muscles and avoid a drop in blood pressure that can cause dizziness or, in extreme cases, fainting.
C1 - Walk for 10 minutes to calmly recover.

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