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, one person sprints to other side of room and back while the other does a body weight exercise
– 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!
All great stuff guys!
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!