Aerobic Spot

Favorite Cardio Segments to use with Interval Strength Training Exercises

Choose five or six, add strength training, and you have an effective, fat-burning class.

Home    Interval Training

1X Basic and 1/2 Figure 8 

Triple Knee on top of Step; 1X glute; 1X kick 

Figure 8 (over the top of the Step)

Springing frog

Flamingo (step, knee up, straddle, step, knee up, step down)

Medicine ball, on top of step, squat off end

Medicine ball, skate

Med ball, squat pulses, jump after each 4 count

power squat (3X quick squats at end of step, mambo back)

L-step, power squat, L-step, 1X basic

2-curl repeater down, down and jack

1X mambo forward and back
1X v-step
2-curl repeater down, down and jack

A-steps with power

3X A-steps, 2X jacks

1X A-step, 2X jacks

4X v-steps, 4X jack squats

I-step

Hesitation basics with hops

jog basics (try fast)

jog straddle basics (try fast)

T-step at end of step

T-step at end with power (up, up, down, down, hop back, feet in, jack)

Tubing - fast jog over and back

Stability Ball - shuffle and dribble, 1-2-3 and catch

Stability Ball - bounce, arms up and forward, jacks, step touch drawing a rainbow
Pattern:  Bounce 8 cts., 4X jacks, 8X step touch/rainbow

Squat jumps (squat position, then jump straight up with arms overhead, AKA:  jump up and land

Mountain climbers

Power Jacks and touch the floor (or knees)

Side step/tap back (speed skate), low, palm toward opposite ankle

3X heels, 1X jack, 2X V-steps

Step and leap (high, middle, low), (fly ball, line drive, grounder)

step touch with a soccer kick
shuffle and soccer kick

8X jab
8X hook
bob and weave 8X

double knee strikes

triple knee strikes and 1X jab

thrust kicks

Knee up with power 2X, 2-knee repeater, down and jack 1X

up up in a V-clap overhead 2X, 2-curl repeater

Hop skip across the top, jack 1X

Peg leg

1X kick to corner, 1X thrust kick to side, 3-curl repeater