Aerobic Spot Interval Training #5

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Alternate the following Strength Training Exercises with some of your favorite cardio patterns!

One (triceps) (tubing)

• High-angle extension with tubing

  • The Position:  Stand with feet hip width apart.  Tubing under left foot.  Left foot beside left handle.  Tubing across front of right thigh, right arm up and out.

  • The Movement:  Bend and extend right arm

Two (triceps) (weights)

• triceps kickbacks

Three (legs, butt, biceps) (light weights)

• Karate Kid

  • The Position:  wide plie squat position and hold it, elbows back, palms up

  • The Movement:  Hold the squat and punch arms straight out and up 1-2-3 to chin level, pull elbows back in quickly on 4

Four (legs, butt, shoulders) (medicine ball, resistance band)

• Toy Soldier

  • The Position:  medicine ball held up overhead, resistance band around ankles, feet wider than shoulder width apart

  • The Movement:  While holding ball overhead, rock to the left and then to the right.

Five (legs, butt, shoulders, upper back) (light weights)

• W squat

  • The Position:  squat position, weight in each hand at sides, palms in.

  • The Movement:  Squat and touch weights together underneath thighs.  Come up and raise arms out to each side in goalpost position. 

Six (butt, back, biceps, triceps) (light weights)

• Drinking Bird Row to Kickback

  • The Position:  Hold a weight in each hand.  Shift weight to left leg, bend forward until torso and leg are parallel with the floor. 

  • The Movement:  Bend forward extending leg back (arms are down) (4 counts).  While forward, pull elbows back (5-6), extend arms (7-8), bend and drop arms (9-10-11-12).  Stand tall (13-16).  Switch legs. 

  • (An easier option would be to use a stability ball for balance and only do one side at a time.  Note:  DEFINITELY USE THE STABILITY BALL TO PROVIDE SOME BALANCE AND DO ONE SIDE AT A TIME.  It's just too difficult for most people to balance for that long.)

Seven (chest, triceps, shoulders, core) (stability ball, medicine ball)

• Push ups with stability ball (Try one hand on a medicine ball, switching hands.)

Eight (butt, hamstrings, chest) (medicine ball, weights)

• Flying Bridge

  • The Position:  Your feet resting on a medicine ball.  Hold weights up over your chest.

  • The Movement:  As you lift your hips, lower arms in a chest fly.

  • (Do the hip raises without the chest fly first for practice.  Use arms to help balance during practice.)

Nine (abs, inner thighs) (stability ball, sponge ball)

• Pass Crunch

  • The Position:  Your legs are up, straight, with a stability ball between your ankles.  Hold sponge ball close to the floor.

  • The Movement:  Crunch up and pass sponge ball behind legs from one hand to the other.

Ten (hamstrings) (ankle weights)

• Hamstring Curls

  • The Position:  Use step platform to help balance.  One leg back, off the floor, other knee soft.

  • The Movement:  Hamstring curls, heel toward the butt