Exercise Description:
Treadmill
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run.
You can also place the treadmill on an incline to increase the difficulty.
Navagation
Cardiovascular Exercises
High Knee Drill
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
Fast Feet on Box
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.
Stair Climber
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace.
Continue to climb but do not lean on the arms or support yourself with your arms.
Elliptical
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Place your feet on the foot plates and grab the arm handles.
Set your resistance so that it is challenging and start the elliptical motion by pulling machine arm with one arm and push the other machine arm.
Pick a pace that will elevate your heart rate yet let you stay on the machine for a while.
Jumping Jacks
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.
Jump Rope (basic 2 feet)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.
Jump Rope (alternating foot)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down alternating your feet touching the ground as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.
Jump Rope (side to side)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
Continue for the prescribed number of jumps or time.
Jump Rope (backwards)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope up over your head and then towards your feet. .
Continue jumping up and down as you bring the jump rope from behind under your feet.
Continue for the prescribed number of jumps or time.
Jump Rope (high knees)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down with one foot and then the other. While you are jumping bring your knees to your chest in a high knees motion.
Continue for the prescribed number of jumps or time.
Jump Rope (double jump)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Jump high enough and swing the rope fast enough so that the rope goes under your feet twice before you have to land on the ground.
Continue for the prescribed number of jumps or time.
Jump Rope (X Foot Cross)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet towards the center and actually criss cross your legs and land with your legs crossed.
Continue for the prescribed number of jumps or time.
Jump Rope (forward straddle)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
While you are jumping split the feet so that one foot goes forward and the other foot goes backwards. Keep switching the feet back and forth.
Continue for the prescribed number of jumps or time.
Jump Rope (half twister)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift your feet to the left side land and then shift over to the right side.
Continue for the prescribed number of jumps or time.
Jump Rope (forward shuffle)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift one leg forward keeping your leg straight and then bring back and shift the other leg forward.
Continue for the prescribed number of jumps or time.
Jump Rope (backward shuffle)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping shift one leg backward keeping your leg straight and then bring back and shift the other leg backward.
Continue for the prescribed number of jumps or time.
Jump Rope (arm cross)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
As you swing the jump rope cross your arms across each other and twist the rope. Return to normal arm position and then repeat again.
Continue for the prescribed number of jumps or time.
Jump Rope (full twister)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Rotate hips to left side while you are jumping and then rotate back to the right.
Continue for the prescribed number of jumps or time.
Jump Rope (2 Foot Slalom)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Jump high enough and shift the feet back and forth across a line.
Continue for the prescribed number of jumps or time.
Jump Rope (1 Foot Slalom)
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your foot.
Jump high enough and shift foot back and forth across a line.
Continue for the prescribed number of jumps or time and then repeat with the other foot.
Rowing
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
1. Start by placing feet on foot plates and grabbing rowing bar.
2. Explode with your legs and pull with your arms to an extended position.
3. Return to the starting position and repeat according to the program. Try to keep your back somewhat straight throughout movement and just use your legs and arm.
Burpees
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
Fat Loss. Coaching. Exercise Membership
Tons of workouts, recipes, coaching, special goodies and tools to lose weight!
Seated Bike
Classification:
Aerobic/Anaerobic Conditioning
Instructions:
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.
