Cardio drill ideas??
I run some 45 min classes and we do a 2 min cardio burst. They are mostly beginner-intermediate exercisers. I am getting bored with my typical high knees/butt kicks/skaters/jacks/stepups/rope/etc. I usually do 30 sec each exercise, a total of 4. Anyone have anything new and exciting they don't mind sharing? Thanks in advance!
- Partner, push up and high five
- Partner, one does X number of push ups while partner completes plank.
- Partner competition: both hold plank, wall sit, or other isometric exercise. Loser does X number of a different exercise.
- Monkey Climbers. Silliest looking monkey, err participant, wins!
Try 5 down scheme 5 burpees, 5 pushups, 5 jumping jacks then have them immediately do 4, 3,2,1.
You could also mix up your round times so instead of 45 seconds make some long, make some super short say 20 sec but have them transition faster.
Ball toss to partner then the original thrower does a burpee and have them do it for time.
Partner situps I find if you have a good group partners or small groups are they way to go you can make them competitive and in turn push them a little hard had they just been working solo. Just takes a little more planning to get it timed right and what have you.
Hope this helps
You mentioned that your participants are beginner to intermediate exercisers. I will give you some low impact (but intense) ideas for their level as well as how to make some of those exercises more challenging:
--Lunge Back/Front Kick (stay on one leg for allotted amount of time and then switch legs.
Make it harder: Lunge back and touch floor, front kick
--Squat kicks (squat and kick right, squat and kick left)
--Step touch Right, small jump up, Step touch left, small jump up
Make it harder: Lateral Jump right, vertical jump up, Lateral jump left, vertical jump up.
Higher Impact Exercises:
--Lunge Jump on one leg (Lunge position, lunge down, explode up and push arms straight up. Stay on one leg for 30 seconds or so and switch legs).
--High Fives Partner Drill (one of my favorites). Find a partner, squat jump and high five each other. People have fun with this one and it requires coordination on their part.
--Lunge Back, touch floor, drive knee forward and explode up.
30 seconds on each leg.
--Jack in the Box Jacks. Squat down, touch ankles, explode up into jack.
Hope you can understand these exercises. Good luck and have fun!
Split Jacks/tossing medicine ball
Jumping over a ball/weight forward and backward/Lateral Jumps also
Not new and maybe not very exciting but worth a try
Repeat with lunge position and split jumps or speed fixed lunges, 30s each.
Finish with strong quick cardio bursts such as tuck jumps and smurf jacks.
I have been doing some agility drills to work in lots of cardio.
Setting cones up in a square (any size works depending on your situation..) with one cone in the middle. Can be done in pairs by them starting in opposite corners or with just one person at a corner. Have them sprint to the middle and touch the cone, then back pedal to the start cone and touch. Then have them move laterally in as low a squat as they can get to the next cone and touch. Sprint back to the middle cone, touch, and back pedal to the second cone and touch. Repeat all around the square. I do it for time and with my more advanced group we have done up to three minutes of this drill.
Just another idea. Let me know if it makes sense!