Junior and Adults Cardio Exercises

 

Cardio

 

 

Exercise Name

I-Step

Exercise Code

ACIS1

Exercise Description

Start with a jumping jack in
place. Take step and close forward. Do another jumping jack, then step and
close backward. Repeat.

Exercise Variation

Can perform this activity with
heel jacks, just lifting one leg to the side and moving arms when a jumping
jack is used.

Exercise Teaching Hints

Begin slowly to become comfortable
with the steps and then increase speed.

 

 

Exercise Name

Speed Ladder

Exercise Code

ACSL2

Exercise Description

Using a speed ladder, hoops, or
other similar materials set up a running area and conduct several short
sprint speed drills such as: springs, two-leg jumps, hops, backward jumps,
etc.

Exercise Variation

Take the activities at a slower
comfortable pace.

Exercise Teaching Hints

Continuous movement should be
encouraged.

 

 

Exercise Name

Jump Series (alternate hops w/
tuck/pike/straddle/turns)

Exercise Code

ACJS3

Exercise Description

Begin by doing small hops in
place, jumping just high enough to make feet leave the ground. On the command
of the instructor, participants will perform a tuck jump, pike jump, straddle
jump, or jump turn, then return to small hops in place.

Exercise Variation

Sit in chair or on a folded
mat.  With knees bend lift legs
simultaneously to simulate jumps and when a command is called, mimic that
movement with legs.

Exercise Teaching Hints

Instructor can vary the order  and timing of
the jumps.  Can also make this into a
game by rotating players “out” (to the back of the rows),   when they make a
mistake and perform the incorrect jump or miss the command.



 

 

 

Exercise Name

Plyos 1

Exercise Code

ACP4

Exercise Description

Skipping: Begin with regular
skips.  Progress to fast skips where the focus is snapping the knee up quickly on
each step. Skip for height taking more time between each step and try to get
as high as possible. Skip backwards focusing on form.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.

 

 

Exercise Name

Plyos 2

Exercise Code

ACP5

Exercise Description

Jumps: Begin alternating forward
jumps with straight jumps in place. Then progress to backward jumps. Turn to
face one side and do lateral jumps (body in straight position, body will just
move sideways instead of forward).  Be
sure to go both directions.  Then plant
feet together and use arms to swing and generate momentum to “jump”
forward.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.

 

 

Exercise Name

Plyos 3

Exercise Code

ACP6

Exercise Description

Shuffles: Shuffle across the gym
in both directions (knees slightly bent, arms out for balance, quickly move
feet together and apart).  Shuffle in
both directions trying to get high off of the ground. Then perform both a
quick and slow carioca step. Carioca steps are shuffles in which the back leg
alternates and crosses in front of and behind the leading leg.

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
facing front and go simultaneously after a demonstration from the instructor.



 

 

 

Exercise Name

Plyos 4

Exercise Code

ACP7

Exercise Description

Jumps: Find a line on the floor
and do short quick jumps over the line back and forth then side to side.
Using a folded mat or step perform sideways jumps onto and off of the mat.
This should not be too high.  With a
greater height, stand on the floor behind the mat and jump (feet together)
onto the mat.  While on the mat and
jump out forward and land in half-squat position.  From half-squat perform another jump forward.  Repeat.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

Focus on proper technique when landing, do not lock out knees or ankles.

 

 

Exercise Name

Jump Rope

Exercise Code

ACJR8

Exercise Description

Jump rope up and down the length
of the gym hopping on both feet at the same time.  Can also do different variations: skipping,
double jumps, jumping backwards, on one foot, crossovers, etc.

Exercise Variation

Jump rope in place at a
comfortable pace.

Exercise Teaching Hints

Do not try to go so fast jumps are
missed. Work for accuracy before speed.

 

 

Exercise Name

Kicks with Hop

Exercise Code

ACKH9

Exercise Description

Repeat straight-legged kicks
alternating legs.  Perform a small hop
in between kicks to develop a rhythm.

Exercise Variation

While standing in one place,
perform repeated straight-legged kicks quickly while keeping good form.

Exercise Teaching Hints

Keep torso upright.  If not doing hops during the jumps, focus
on the height of the kicks.



 

 

 

Exercise Name

Cardio Kick Box

Exercise Code

ACCKB10

Exercise Description

Participants perform series of
punches and kicks in combinations from Cardio Kick Box Arm and Leg Warm
Up.  Punches and Kicks should be
performed at a quick pace and with intensity. 
Movement of entire body should be stressed.

Exercise Variation

Punches can be done without
shifting hips and lunging, but intensity of punch should be maintained.  Kicks can be performed low and a chair or
other balance aid may be used. 

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be
used.

 

 

Exercise Name

Stair Climb

Exercise Code

ACSC11

Exercise Description

Participants climb up and down
stairs, mats can be used instead. 
Variations such as high knees, heels up in back and stepping sideways
up and down stairs should be imcorporated as
well.   

Exercise Variation

Stepping can be performed without
stairs or mats-can be performed on bare floor.

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be used
as well. 

 

 

Exercise Name

Ball Handeling/Passing-Lower
Body

Exercise Code

ACBHP12

Exercise Description

Participants pass ball with
feet.  Participants are instructed to
jog while dribbling ball with feet.  Can
pass ball to a partner by kicking ball and stopping (or trapping) it with
foot before kicking back.  Can then try
without trapping ball by just passing back and forth.  Can then pass with inside of foot and
outside of foot.   

Exercise Variation

Exercise can be performed while
walking.  Can also simulate dribbling
and passing.

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be used
as well.



 

 

 

Exercise Name

Ball Handling/Passing – Upper Body

Exercise Code

ACBHP13

Exercise Description

Participants are instructed to
dribble a ball with their hands while jogging.  Can then perform a (push) pass to chest of
partner.  Can also bounce pass-increase
creativity by having ball ounce two times before partner catches, etc.  Use all different sizes and types of balls.

Exercise Variation

Exercise can be performed while
walking.  Can also simulate dribbling
and passing.

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be used
as well.

 

 

Exercise Name

Frog Jumps

Exercise Code

ACFJ14

Exercise Description

Participants are instructed to
squat down and touch floor, jump high, extending legs and reaching arms up,
then land back in squat position. 
Jumps should be done one right after another.

Exercise Variation

Jumps can be performed at low
intensity by jumping small and low. 
Can also be done by lifting only heels off the floor and not toes.

Exercise Teaching Hints

Work on extending legs off floor,
pushing toes against floor to maximize muscle contraction.

 

 

Exercise Name

Cross Counrty
Ski Simulation

Exercise Code

ACCCS15

Exercise Description

Participants begin by jumping to a
deep lunge position and reaching opposite arm up in front and same arm
slightly pushing back behind body. 
Jump and switch feet and arms. 
Continue switching for an extended period of time.  Should also hold and press knees bent and
straight while reaching arms and engaging all muscle groups. 

Exercise Variation

Step forward and backward to
perform lunge so as not to compress joints. 
During hold, do not press, but squeeze all muscles in legs and press
arms to enhance workout.

Exercise Teaching Hints

Instructor should incorporate
music to make exercise exciting and help with pace and intensity.



 

 

 

Exercise Name

Jogging

Exercise Code

ACJ16

Exercise Description

Participants jog around the gym at
a moderate pace.  Instructor can call
different intensity to change up exercise-such as sprint, slow, and/or
moderate pace.  Also have them lift
knees high in front, heels up in back and kick legs out to sides. 

Exercise Variation

Speed walking can be done instead
of jogging.  Concentrate on heel strike
and roll out along side of foot and push off toes.  Same types of change ups can be done with
intensity and leg positions as well.

Exercise Teaching Hints

Music can be used to keep  intensity high
and maintain excitement throughout exercise.

 

 

Exercise Name

Marching Cardio

Exercise Code

ACMC17

Exercise Description

Participants perform marching
around gym to music.  A fast pace group
of songs must be used.  Follow the
leader should be used for this exercise.

Exercise Variation

Slower music and calling of
commands can be used.

Exercise Teaching Hints

Participants should be instructed
to swing arms to aid in increasing heart rate and cardiovascular work.

 

 

Exercise Name

Thera-band Chair Exercise

Exercise Code

ACTCE18

Exercise Description

Participants begin with thera band loosely tied in a loop around both
ankles.  Step out to side and bring
other foot in and reverse.  Can do in
many variations-Can also step forward and back and on an angle as well.    

Exercise Variation

Participants may also perform this
warm up with thera band around thighs just above
knee. 

Exercise Teaching Hints

Continous stepping at a quick pace should
be stressed.  Music can be used as
well. 

 

 

Exercise Name

Jog Stability Ball Exercise

Exercise Code

ACJSB19

Exercise Description

Sitting tall on stability ball
with feet in front and arms behind head, lift knees
up one at a time at a quick pace. 

Exercise Variation

Exercise can be done with legs
wider apart and arms out to side or holding onto ball to aid in stability.

Exercise Teaching Hints

Feet should be planted firmly on
ground and all muslces should be engaged to succeed
at exercise.



 

 

 

Exercise Name

Step Touch Stability Ball Exercise

Exercise Code

ACSTB20

Exercise Description

Participants sit tall on stability
ball with feet straight out front and arms behind head.  Right foot should be moved out to the right
and left foot back to meet it lifting bottom slightly to roll ball along with
you.  Repeat to opposite side.  Steps should be performed rapidly but with
control.

Exercise Variation

Exercise can be performed with
smaller steps and hands touching ball at sides. 

Exercise Teaching Hints

Feet should be planted firmly on
ground and all muscles should be engaged to succeed at exercise.

 

 

Exercise Name

Quick Sits on Stability Ball

Exercise Code

ACSB21

Exercise Description

Begin sitting on stability ball,
feet forward, hip-width apart.  Arms
straight out in front of body.  Perform
several quick repetitions of standing up and returning to a sit position.

Exercise Variation

If necessary, hands can be used to
hold the ball for increased balance and assistance to stand up.

Exercise Teaching Hints

Keep torso upright.  Can use the ball to gain some assistance in
bouncing back to standing. Be sure that knees do not rotate internally.

 

 

Exercise Name

Steps with Arm Reach

Exercise Code

ACSAR22

Exercise Description

Hold one end of the thera band in each hand. 
Place the center of the band behind the back, at shoulder level.  Arms should be bent, lifted at sides,
similar to a ready-to-punch position. 
Feet should be hip-width apart. 
Take a small step forward with left foot, pull right arm across front
of body and extend elbow, as left arm bends in and lowers slightly.  Return to start position and repeat on
opposite side.

Exercise Variation

This can be performed without the
resistance of the thera-band, or by keeping the
band in front of the chest instead of behind the back.

Exercise Teaching Hints

Be sure to keep the band tight
enough to feel resistance on the reach..



 

 

 

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
arm movements while holding weights. 
Start with elbows bent, hands in at chest, straighten out to side,
bend in, straighten out to front, bend in, straightend out overhead, repeat.

Exercise Variation

Perform the arm movements at a
manageable pace without combining the step ups.

Exercise Teaching Hints

Keep the tempo high enough to keep
heart rate high.  Consistently doing
arm motions will increase heart rate.

 

 

Exercise Name

Step Kicks

Exercise Code

ACSK24

Exercise Description

Step one foot onto stepper.  Lift other foot and bring knee up as in a
high marching position.  Touch opposite
elbow to that knee.  Place lifted foot
back on ground and step down with other leg. 
Then repeat on opposite leg.

Exercise Variation

Step up onto stepper with both
feet, one at a time.  Once standing on
stepper, lift one knee and try to touch opposite elbow to knee.  From this position, return that foot to
stepper and then step back down to floor with opposite foot first

Exercise Teaching Hints

Do not lean forward when touching
elbow to knee.  Maintain a steady
rhythm.

 

 

Exercise Name

Jogging Tosses

Exercise Code

ACJT25

Exercise Description

With medicine ball in hands, jog
in place and toss ball up in the air and catch it.

Exercise Variation

Hold medicine ball in hands and
jog in place. Stop to toss ball up in air and catch it every 30 seconds then continute jogging. 
Eliminate ball tosses if necessary.

Exercise Teaching Hints

Ball tosses do not need to be
high, just about 6-12 inches is sufficient.