Bootcamp Cardio Ideas

I teach a bootcamp class. I alternate between cardio and toning segments - some days we go 1 minute cardio:1 minute toning, other days we go 2:1 or 3:2. Sometimes I'll do 35 minutes cardio, with 25 minutes of toning, I always mix it up. I've gotten a lot of ideas from this site, (some of this may look familiar) this is my first entry. I'll give some cardio ideas with this entry, and toning with the next.

I use steps, jump ropes, and medicine balls

• 30 Seconds jump rope, 30 seconds jog around the room, 1 minute jump rope, 1 minute jog around the room
• 30 Seconds jump rope, 30 seconds side lunges off the bench, then repeat
• Travel with the jump rope across the room and back for 1 minute
• Lay the jump ropes in a long line, with legs straddled, do high knees to the end, jog to the beginning and start again
• With a medicine ball, jog in place while throwing the ball up and down for 1 minute
• With medicine ball, jog in place 8 counts while throwing the ball up and down for 4 counts, then shuffle to the right for four counts, repeat going to the left
• With medicne ball jog and throw 8 counts, alternate forward lunges - (arms reach out and up over head on the lunge) twice, jog and throw 8 counts, squat right and left, jog eight counts and throw, alternate two rear lunges (arms reach out in front and overhead on the lunge) repeat from the top
• With medicine ball, jog and throw 8 counts then do football legs eight counts, turn left - football legs 8 counts, turn left - football legs 8 counts, turn left - football legs 8 counts, turn left - football legs 8 counts. Now you are facing front starting with the jog again, this time do football legs and keep turning right
• With medicine ball, plyo jacks - start with legs together and arms straight over head then plyo jump into a squat pulling arms down in front - do for 1 minute
• Add the plyo jumps to a set of traveling lunges across the room, leading with the shoulder and rotating with the waist to get the obliques
• Frog jumps across the room with the medicine ball
• Jumping Jack set - straight jacks, quarter time jacks, scissor legs, plyo jacks, full plyo jacks
• Jog across the room and do 10 push-ups, do 4 squats for the transition and jog across the room and do 9 push-ups, keep going until you get down to 1 pushup
• With the step, keep going over the top, add-on by doing 2 quarter jacks, then over the top, then 2 two quarter jacks, add-on by changing the quarter jacks into full jacks
• With the step - step knee straddle - power the knees to add on
• With the step - alternate plyo L-steps
• Straddling the step - plyo jump up then step down four times traveling backwards then do high knee straddles for 8 counts and repeat
• With step horizontal - 1 A-step followed by two lateral leaps on the floor the length of the step, then repeat A-step and leaps

I hope this makes sense. If it does, I'll add more later. Now I'm going to start on my toning entry. Email with any questions or shared ideas.

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