Aerobic Spot Interval Training #3

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Gliders, Step, Tubing, Weights (Cardio and Strength Training)

One - Gliders and Long Tubing

• Step side/glide (squat/thrust) side to side with gliders

  • wide lunge and single arm shoulder press with tubing

  • wide lunge and rear deltoid extension with tubing

  • biceps curls with tubing

  • (Above three exercises are done on one side in a series.  Then, repeat for other side.)

Two - Gliders and Double Tubing

• Jacks with gliders (or without gliders)

  • pull down with double tubing

  • bow and arrow

Three - Gliders and Weights

• Mountain climbers with gliders (try fast, fast, slow)

  • triceps extensions in a tree pose with weights

  • one arm row and bicycle pumps

Four - Long Tubing

• jacks, touch your knees (or floor)

  • lateral raises with tubing

  • biceps curls with

  • tubing

  • combination lateral raise/biceps curls

Five - Gliders

• glide back alternating/thrust in (arms out and pull in and down)|

• squat (squat lift heels, lower and come up)

Six - Glider

• gliders, shin block, glide back and punch forward

• grapevine (low impact)

• roundhouse kick, glide to side

• grapevine (low impact)

Seven

• glider push ups

• bridge position, hip raises

• tabletops (fire hydrants)

• frog leg crunches

• supermans