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Video 3: Cardiovascular Endurance

Cardiovascular Endurance - Introduction

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 safely and condition our body to be more efficient.

Cardiovascular Endurance

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 safely and condition our body to be more efficient.

When our muscles, lungs, and heart are in better shape, we feel better!

Increasing endurance and our functional capacity will help us for years to come.

This video may be the most challenging for you. It’s absolutely okay 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!

We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.

Exercise Focus Area Sets x Repetitions
Shoulder Circles (Forward and Reverse) Shoulders 2 x 10
Push-Pull Chest & Back 2 x 10
Overhead Reach (One Arm at a Time) Shoulders, Elbow 2 x 10
Side Bends Abdomen, Back 2 x 10
Hip Circles Hips 2 x 10
Marching in Place Knees, Hips,
Full Body
2 x 10
Side Steps Hips 2 x 10
Kick Back Hamstrings 2 x 10
Calf Raises Calves 2 x 10

We will be completing 30 seconds of each exercise before we move on to the next exercise. We will start by doing each exercise one time and then repeating the entire group. We will do 3 rounds total.

Exercise Modification Time
March in Place- Moderate Pace Seated 3 x 30 Sec
Butt Kickers Hold On 3 x 30 Sec
Side Steps Hold On 3 x 30 Sec
Marching in Place Slow Pace,
High Knees
Seated 3 x 30 Sec
Heel Taps Hold On 3 x 30 Sec
Marching in Place- Push the Pace Seated 3 x 30 Sec
Forward Lunge Steps Hold On 3 x 30 Sec

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

Exercise Focus Area Sets x Repetitions
Shoulder Circles (forward and reverse) Shoulders 1 x 10
Push-Pull Chest & Back 1 x 10
Overhead Reach Shoulders, Elbow 1 x 10
Scapular Retraction Upper Back 1 x 10
Straight Leg Hamstring Stretch Hamstrings 1 x 10
Ankle Mobility Ankles 1 x 10
Rainbows Shoulders 1 x 10
Neck Mobility Neck 1 x 10
Deep Breaths & Gratitude Relaxation 3

Suggested Workout Calendar

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayEmphasis
1StrengthMobilityCardioRESTStabilityCoreREST-
2StrengthMobilityCardioRESTStabilityCoreREST-
3StrengthMobilityCardioMobilityStabilityCoreRESTMobility
4StrengthMobilityCardioMobilityStabilityCoreRESTMobility
5StrengthMobilityCardioStrengthStabilityCoreRESTStrength
6StrengthMobilityCardioStrengthStabilityCoreRESTStrength
7CardioMobilityStrengthCardioStabilityCoreRESTCardio
8CardioMobilityStrengthCardioStabilityCoreRESTCardio
9CardioCoreStrengthCardioStabilityCoreRESTCore
10CardioCoreStrengthCardioStabilityCoreRESTCore

Video 1: Strength Training

We have over 600 muscles in our body!

Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.

Video 2: Mobility

As we increase our flexibility, we can increase our balance and improve posture.

Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

Video 3: Cardiovascular Endurance

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 safely and condition our body to be more efficient.

Video 4: Stability and Balance

Together we will work on balance so you feel sturdy and secure.

When we are more stable we can do activities we love without fear!

Video 5: Core Training

Together we will work on improving the function of the muscles of the core.

A stronger core improves the way our abdomen looks, but also provides support for our back to reduce back pain caused from weakness.

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