Cardio Bar

Hi Everyone! My class loved this class so I thought I would share.

First on index cards I wrote out different moves (all cardio): jumping jacks, burpees, mountain climbers, 8-count body builder, run 2 laps, stairs for 4, the gauntlet, jump and switches, power knees around the track, back pedal around the track, etc...anything cardio. I put the cards in front of the room and let all my students come up one at a time and pick, although they didn't know what they were picking because the cards were flipped over, anyways we did a cardio move then a body bar move and did that through out the class...they loved it and I must say my hamstrings and glutes were killing me the next day. Here are the bar moves.

• Squat with body bar in cradle 10x3
• Modified upright row 10x3
• Squat with body bar on shoulders 10x3
• Bent over row 10x3
• Deadlift on bench 10x3
• Knee dips (one foot on bench one on floor), having bar vertical or in cradle, 1 1/2 minutes, switch other side
• Single calf raises holding bar
• One arm row - 1 minute - switch arms
• Bicep curls 10x3
• Reverse grip front raise 10x3 (15 seconds break between sets)
• Skull crusher
• Tricep dips on bench with bar across lap
• Seated shoulder extension

I had 12 in class this night and everyone got to pick a card, but we ran out of time for abs, but we sure did stretch. I hope you can use some of this feel free to email me with any questions, or moves you think I could use. Have fun. Yours in health, Lynn.

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