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

Springing frog

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