Posted in Level 2Premium Content

Video 3: Cardio & Agility

The third video in the intermediate series

Cardio & Agility - Introduction

Our aerobic capacity greatly impacts our energy levels!

The more we move, the better we feel.

Cardio & Agility Explained

Moderate intensity cardiovascular exercise is an ideal way to safely increase heart rate, circulate lymphatic fluid (which increases your immune system function), increase circulating hormones, and help improve your fitness.

Cardiovascular exercise (also known as aerobic exercise) can help reduce your risk for disease and reduce blood pressure long term. Consistent exercise can help to raise HDL (Good) Cholesterol and lower harmful LDL cholesterol. Putting in sweat and effort now can prevent so many issues down the road.

Moderate intensity cardiovascular exercise can help to burn calories and decrease body fat, and research shows us that while diet is certainly critical in maintaining body weight, those who consistently do cardiovascular exercise and strength training have the easiest time keeping excess body fat off, long term.

Agility is the ability to change the body’s position efficiently, using a combination of balance, coordination, speed, and strength. Agility exercise can help to improve body awareness and decrease risk of injury. Movement patterns should be more than just forward and backward. A healthy, fit body can move in all planes of motion, forward, backward, side-to-side, and rotate efficiently.

If you are used to doing low intensity exercise, this will feel like a step up. It is important to listen and feel for signals of intensity. Breathing rate, heart rate, pain signals, and overall perception of effort are all important signals to pay attention to.

Work at the pace that feels comfortable to you. You can push pause or take breaks if you need to.

For additional variation, the Intensity Cardiovascular Guide has many additional aerobic workouts to try! You can download it at any time and sort by low, moderate, and high intensity cardiovascular exercise. Pick the type that you prefer and get moving!

Get Ready

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate and condition our body to be more efficient. We will do some jumping in this video. It’s absolutely okay to modify any exercise you need to!

This video is short, but it is going to be tough. Listen to your body if you need to take breaks, or even pause the video for an extended rest. Hop back in as soon as you feel ready!

Let’s get started on the warm-up to prepare our body for exercise!

Exercise

Focus Area

Sets x Repetitions

Heel taps

Lower Body

2 x 10

Squats

Lower Body

2 x 10

Wood Chops

(1st Unweighted, 2nd Weighted)

Full Body

2 x 5 Each Side

Thrusters

Full Body

2 x 10

Calf Raises

Calves

2 x 10


We will do each exercise one time and then repeat the entire group for a total of 2 sets.

Exercise

Modification

Time

March in Place / High Knees

March Only

2 x 30 Sec

Butt Kickers

Hold On

2 x 30 Sec

Squat Jumps

Squats Only

2 x 30 Sec

Lateral Lunge

Seated

2 x 30 Sec

Reverse Skier Lunge

Hold On

2 x 30 Sec

Mountain Climbers

Slower Pace

2 x 30 Sec

Jump Forward, Step Back

Step Forward

2 x 30 Sec

Forward Lunge Steps

Hold On

2 x 30 Sec

Side to Side Hops

Step Over

2 x 30 Sec

Jumping Jacks

Upper Body Only

2 x 30 Sec

We will complete 30 seconds of each exercise before we move on to the next exercise. We will do each exercise one time and then repeat the entire group.
We will do 2 rounds total.

Exercise

Focus Area

Sets x Repetitions

Active Straight Leg Hamstring Stretch

Hamstrings

1 x 4 Each Side

Down Dog into Pushup Position, Lower to ground

Chest & Back

1 x 5

Overhead Reach

Shoulders, Elbow

1 x 10

Scapular Retraction
(Diagonal Open Chest)

Upper Back

1 x 10

Standing Adductor Stretch
(Lateral Lunge)

Adductors

1 x 10 Sec

Standing Quad Stretch

Quad

1 x 10 sec

Rainbows

Shoulders

1 x 5

Deep Breaths & Gratitude

Relaxation

3

Move gently, relax, breathe deep, and return to baseline.

Video 1: Upper Body Strength

Are you ready to build strength in your upper body? We are raising the intensity and focusing our efforts on the waist up!

Video 2: Lower Body Strength

Together we will work strengthening our lower body. We will use a lot of calories as we move our biggest muscles.

Video 3: Cardio & Agility

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate and condition our body to be more efficient.

Video 4: Core & Balance

Let’s challenge our core muscles and our balance. 


A strong core provides support for movement, and can help to improve our balance.

Video 5: Hustle

We are going to move fast. If you don’t have a lot of time, you don’t need to skip your workout.

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