Cardio Pump

I love this site and I have been using it for 3 years, I guess it is about time I submit a pattern! I teach a Cardio Pump class consisting of 30 minutes intense cardio and 30 minutes of muscle pump at the end. Hope you can use this!

Start with a step and two risers

• Right leg on bench, left on floor.
• Jab (right) cross (left) jab (right) cross (left) fast to beat and then two knees with that left foot from the floor (8 x)
• Make the knees jump knees, using the arms to really smash down (6X)
• Hamstring corner to corner (6X)
• Repeater three knees left side of bench (3x)
• A-step 3 times
• Over the top 3 X
• Kicks corner to corner 8x
• Up straddle 4X
• Up knee straddle 4X
• Up kick straddle 4x
• Wide leg run while straddle step 8x, high knees wide 8X
• Slow toes (still straddling) fast toes for 16
• Squat on the straddle and jump on top of bench, jump down squat,jump up on bench 8x
• Exit front 4 left basics and repeat routine from the top with left foot leading. This entire sequence will take about 15 minutes. I then move to an interval portion of the class where I really challenge them to push the limit.

Interval

• 10 Burpees (jump up, come down into push-up/plank position, then back up and jump
• 10 Front kick alternating
• Grapevine left and right adding three knees at each side
• Jump rope (single, single, double, double) 16 x
• Squat jumps 16 X
• Back Kicks 16X
• Jack with a jab left and right 16X

Repeat this 3 times through

There should be about 5 minutes left of cardio at this point. I always have them add to their step to make it 4 tiered. I do the last 5 minutes of basic step moves using the high riser (VERY TIRING!)

Muscle pump (30 minutes)

• Sumo squats 16 x (squat right, left, lunge back right, back left-that's one)
• Alternating lunges 16X
• Dynabands around ankles, step touch 8, toes 8, heel 8, hamstrings 8- repeat till exhaustion!
• Medium weights: deltoids, do a long series, usually one song length of movements, make circles with your arms, through in some military, lateral raises, frontals, you get the picture.
• Incline bench chest and biceps
• Tricep dips alternate with extentions with weights
• Glute work on floor on hands and knees

Abs stretch and you're done!

Hope you can make sense of this, I have a hard time putting the actions into words, plus I am rushing because my four year old is pestering me to play tag!

Good LUCK!

< < Previous [Other] pattern - Next [Other] pattern > >

	Main page - Moves - Videos - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other