Cardio Pyramid

Cardio Pyramid 1. March in place (8 counts) 1. Step Touch (16 counts) a. Move side to side stepping one foot out then bringing the opposite foot to touch March in place, Step Touch (8 counts each) 1. Step to the side (2x) for 16 counts a. Two to the right, two to the left b. Squatting in between and incorporating arms = higher intensity March in place, step-touch, step side to side (8 counts each) 1. Hamstring curls for 16 counts a. Push arms out front while curling heels towards bum March in place, step-touch, step side to side, hamstring curls (8 counts each) 1. V- Step (16 counts) a. Instructions in video tab March in place, step-touch, step side to side, hamstring curls, V-step (8 counts each) 1. March-and-tap (16 counts) a. Three steps and a tap i. Either in place or forward and backward March in place, step-touch, step side to side, hamstring curls, V-step, march-and-tap (8 counts each) 1. High Knees (16 counts) a. Lift knees up (higher the knees raise, higher the intensity) March in place, step-touch, step side to side, hamstring curls, V-step, march-and-tap, high knees (8 counts each) *Variations: - Adding a ‘hop’ to each move will increase the intensity - Adding arms to every motion (the higher your arms, the more intense the move [e.g., no arms, arms at shoulder height, arms above head are low, moderate and high intensity, respectively]). - Remind participants of each variation throughout the exercise - Double Time! - Do each move (e.g., high knees) in a row, 2-4-6-8 on each side