Cardio Stations

Equipment: Jump rope, chair, step/stair
Warm Up-Jog 5 minutes, stretch

I made 4 stations with a poster on each wall of the gym. Each poster had 2 exercises. We went through all the number 1's then went through all the 2's. 1 minute each exercise and enough rest time in between to get to the next station (about 20 seconds) we repeated until we went through all exercises 3x's.
POSTERS:
1)Run
2)Skip

1)Fast feet on a step/stair
2) Leap Frog

1)Jump Rope
2)Jumping Jacks

1)Hold a chair over head and High knee, march or jog in place
2)Squat Jump

Get drink, and get ready for abs!

125 SIT UPS
20 Crunches, knees bent
20 Elbow to knee twists, alternating sides, left leg-right leg equals one
20 Hip raises or reverse crunch, feet up 90 degree angle
20 Double crunches (reverse crunch and crunch together)
20 Scissor leg lifts (one leg straight up, one down, straight legs) left leg-right leg equals one
20 Bicycles, left leg-right leg equals one
5 Slow roll ups for the grand finale

Drink, stretch...your done!

SIDE NOTE: I emphasized heart rate today and had everyone check their heart rate after completing each circle around the gym (4 stations).

To find Target Heart Rate: Take 220-age= Max Heart Rate (MHR) I.E. 220-30 year old = 190
MHR x .6 = Low end of Range I.E. 190 x .6 = 114
MHR x .8 = High end of Range I.E. 190 x .8 = 152

We took our Heart Rate for 6 seconds making sure we started counting with zero. Take the number you get and times by 10 to find heart rate.

Try to keep your Heart Rate within this range through out the cardio portion of the workout for maximum cardio-respiratory benefit.

Let me know if you have any questions or comments!