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Cardio |
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Exercise Name |
I-Step |
Exercise Code |
ACIS1 |
Exercise Description |
Start with a jumping jack in |
Exercise Variation |
Can perform this activity with |
Exercise Teaching Hints |
Begin slowly to become comfortable |
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Exercise Name |
Speed Ladder |
Exercise Code |
ACSL2 |
Exercise Description |
Using a speed ladder, hoops, or |
Exercise Variation |
Take the activities at a slower |
Exercise Teaching Hints |
Continuous movement should be |
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Exercise Name |
Jump Series (alternate hops w/ |
Exercise Code |
ACJS3 |
Exercise Description |
Begin by doing small hops in |
Exercise Variation |
Sit in chair or on a folded |
Exercise Teaching Hints |
Instructor can vary the order and timing of |
Junior and Adults Cardio Exercises
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Exercise Name |
Plyos 1 |
Exercise Code |
ACP4 |
Exercise Description |
Skipping: Begin with regular |
Exercise Variation |
Work at a comfortable speed. |
Exercise Teaching Hints |
The best way to do this in a large |
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Exercise Name |
Plyos 2 |
Exercise Code |
ACP5 |
Exercise Description |
Jumps: Begin alternating forward |
Exercise Variation |
Work at a comfortable speed. |
Exercise Teaching Hints |
The best way to do this in a large |
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Exercise Name |
Plyos 3 |
Exercise Code |
ACP6 |
Exercise Description |
Shuffles: Shuffle across the gym |
Exercise Variation |
Work at a comfortable speed. |
Exercise Teaching Hints |
The best way to do this in a large groups is to have everyone stand in a line |
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Exercise Name |
Plyos 4 |
Exercise Code |
ACP7 |
Exercise Description |
Jumps: Find a line on the floor |
Exercise Variation |
Work at a comfortable speed. |
Exercise Teaching Hints |
Focus on proper technique when landing, do not lock out knees or ankles. |
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Exercise Name |
Jump Rope |
Exercise Code |
ACJR8 |
Exercise Description |
Jump rope up and down the length |
Exercise Variation |
Jump rope in place at a |
Exercise Teaching Hints |
Do not try to go so fast jumps are |
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Exercise Name |
Kicks with Hop |
Exercise Code |
ACKH9 |
Exercise Description |
Repeat straight-legged kicks |
Exercise Variation |
While standing in one place, |
Exercise Teaching Hints |
Keep torso upright. If not doing hops during the jumps, focus |
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Exercise Name |
Cardio Kick Box |
Exercise Code |
ACCKB10 |
Exercise Description |
Participants perform series of |
Exercise Variation |
Punches can be done without |
Exercise Teaching Hints |
Pace and intensity should be high |
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Exercise Name |
Stair Climb |
Exercise Code |
ACSC11 |
Exercise Description |
Participants climb up and down |
Exercise Variation |
Stepping can be performed without |
Exercise Teaching Hints |
Pace and intensity should be high |
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Exercise Name |
Ball Handeling/Passing-Lower |
Exercise Code |
ACBHP12 |
Exercise Description |
Participants pass ball with |
Exercise Variation |
Exercise can be performed while |
Exercise Teaching Hints |
Pace and intensity should be high |
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Exercise Name |
Ball Handling/Passing – Upper Body |
Exercise Code |
ACBHP13 |
Exercise Description |
Participants are instructed to |
Exercise Variation |
Exercise can be performed while |
Exercise Teaching Hints |
Pace and intensity should be high |
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Exercise Name |
Frog Jumps |
Exercise Code |
ACFJ14 |
Exercise Description |
Participants are instructed to |
Exercise Variation |
Jumps can be performed at low |
Exercise Teaching Hints |
Work on extending legs off floor, |
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Exercise Name |
Cross Counrty |
Exercise Code |
ACCCS15 |
Exercise Description |
Participants begin by jumping to a |
Exercise Variation |
Step forward and backward to |
Exercise Teaching Hints |
Instructor should incorporate |
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Exercise Name |
Jogging |
Exercise Code |
ACJ16 |
Exercise Description |
Participants jog around the gym at |
Exercise Variation |
Speed walking can be done instead |
Exercise Teaching Hints |
Music can be used to keep intensity high |
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Exercise Name |
Marching Cardio |
Exercise Code |
ACMC17 |
Exercise Description |
Participants perform marching |
Exercise Variation |
Slower music and calling of |
Exercise Teaching Hints |
Participants should be instructed |
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Exercise Name |
Thera-band Chair Exercise |
Exercise Code |
ACTCE18 |
Exercise Description |
Participants begin with thera band loosely tied in a loop around both |
Exercise Variation |
Participants may also perform this |
Exercise Teaching Hints |
Continous stepping at a quick pace should |
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Exercise Name |
Jog Stability Ball Exercise |
Exercise Code |
ACJSB19 |
Exercise Description |
Sitting tall on stability ball |
Exercise Variation |
Exercise can be done with legs |
Exercise Teaching Hints |
Feet should be planted firmly on |
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Exercise Name |
Step Touch Stability Ball Exercise |
Exercise Code |
ACSTB20 |
Exercise Description |
Participants sit tall on stability |
Exercise Variation |
Exercise can be performed with |
Exercise Teaching Hints |
Feet should be planted firmly on |
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Exercise Name |
Quick Sits on Stability Ball |
Exercise Code |
ACSB21 |
Exercise Description |
Begin sitting on stability ball, |
Exercise Variation |
If necessary, hands can be used to |
Exercise Teaching Hints |
Keep torso upright. Can use the ball to gain some assistance in |
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Exercise Name |
Steps with Arm Reach |
Exercise Code |
ACSAR22 |
Exercise Description |
Hold one end of the thera band in each hand. |
Exercise Variation |
This can be performed without the |
Exercise Teaching Hints |
Be sure to keep the band tight |
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Exercise Name |
Step Ups with Arm Movements |
Exercise Code |
ACSU23 |
Exercise Description |
Using a mat or stepper perform basic steps on and off while combining a series of |
Exercise Variation |
Perform the arm movements at a |
Exercise Teaching Hints |
Keep the tempo high enough to keep |
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Exercise Name |
Step Kicks |
Exercise Code |
ACSK24 |
Exercise Description |
Step one foot onto stepper. Lift other foot and bring knee up as in a |
Exercise Variation |
Step up onto stepper with both |
Exercise Teaching Hints |
Do not lean forward when touching |
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Exercise Name |
Jogging Tosses |
Exercise Code |
ACJT25 |
Exercise Description |
With medicine ball in hands, jog |
Exercise Variation |
Hold medicine ball in hands and |
Exercise Teaching Hints |
Ball tosses do not need to be |