Cardio Training & Drills

Class time: 1 hour

After a 5 to 7 minute warm-up, we get into the "cardio segment". We alternate low and high intensity moves. For each line below, the low intensity moves are shown first and the high intensity moves are shown second (low/high). We do probably 4 - 6 sets of 8 of each of these moves.

Cardio: 20-25 minute cardio segment (with or without weights):

• 1) High knees/knee tuck jumps
• 2) Wide knees/cheerleader jumps
• 3) Inner thighs/frogger jumps
• 4) Front kicks/ski
• 5) Pendulums/squat jumps
• 6) Kicks backward/hamstring jumps
• 7) Scissors/helicopter jumps

After we get done with the 1st round, we go through it again.

Laps & drills

My 6 am class is small so we pair up into twos. While one person is doing a lap, the other person is doing a cardio drill. For each line below, the first section describes the partner swimming the lap, the second section describes the person doing the cardio drill (lap/drill)

• 1) Swim a lap using the head board/ high knees with hands on the wall
• 2) Swim a lap sideways using the head board/ knee tuck jumps with hands on the wall
• 3) Swim a lap using the noodle (arms moving only this time- legs should be crossed around the noodle)/wide knees with hands on the wall
• 4) Swim a lap with noodle under the body/cheerleader jumps with hands on the wall
• 5) Run a lap/basketball jumps

After this, we usually do some toning.

I did not leave description of any of the moves above but please feel free to email me with any questions. What ideas I'd want instructors to get from my submission is to alternate the high low moves so that you can accomodate all populations in your class. Special thanks to Sheri (the Toledo Diva!) who got me started teaching and to Sommer who gave me some great ideas.

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