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High and Low Impact Cardio Exercises

PE

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30 views10 pages

High and Low Impact Cardio Exercises

PE

Uploaded by

simonpatdu2
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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LOW IMPACT CARDIO EXERCISES

1. MODIFIED JUMPING JACK

Mechanics
a. To begin, you should get into a standing position with your arms by your sides.
b. Move your right foot outside while simultaneously bringing both of your arms up to the level of
your head. Always remember to keep your weight on your right foot while performing this action.
c. Return to starting position
d. Raise your arms above your head once again while keeping your weight on your left foot. Repeat
this motion.

Primary muscles: glutes, hip flexors, and quadriceps


Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior deltoids)
2. SKATERS

Mechanics
a. Start in a curtsy lunge with both leg bent, your right leg behind you. Balance with your left arm
straight down and right arm bent comfortably up at your side.
b. Standing on the left leg, bring the right leg forward and swing the left leg back and across, swapping
arms. Avoid jumping and work rapidly.

Primary muscles: glutes, outer thigh, and core


Secondary muscles: Lower back muscles
3. SQUAT TO JOB

Mechanics

a. Beginning by standing with your feet slightly wider than shoulder-width apart and arms at your
sides.
b. Ensure your chest is up, your buttocks are back, and your knees are out when you squat.
c. While your legs are stretched, stand up and throw a cross-body punch with each arm.
d. Once more, squat, then stand and punch. Combination of bodyweight squats and boxing will have
you move up and down and weaving your way to low-impact greatness.

Primary muscles: gluteus maximus quadriceps and hamstrings.


Secondary muscles: calves, biceps, triceps, latissimus dorsi, supraspinatus, infraspinatus, teres minor,
and subscapularis.
4. STANDING OBLIQUE SQUAT

Mechanics
a. Start by standing with your feet shoulder-width apart and your arms bent, hands on the back of
your head and elbows flared out to the side.
b. To begin the movement, bend to your right side, bringing your elbow down as you simultaneously
bring your right knee up to touch.
c. Return to your starting position. Repeat the same steps on the left side.

Primary muscles: external abdominal oblique, internal abdominal oblique, transversus abdominis.
5. LATTERAL SHUFFLE

Mechanics
a. Start by standing with your feet shoulder-width apart, knees slightly bent, hips slightly bent so
you’re maintaining a forward posture, and your arms comfortably in front of you.
b. Shift your weight toward your right, pick up your right foot, and push off from your left foot to
move your body to the right. Go as quickly as you can during this movement while maintaining your
form.
c. Bring your feet back together, and repeat, continuing to “shuffle” to the right, propelling yourself
with your left foot as you go.

Primary muscles: hip abductors, quads, and glutes Secondary muscles: calves, hamstrings
6. REVERSE LUNGE FRONT KICK

Mechanics

a. Stand with feet shoulder-width apart and your arms bent and held up to your sides at chest level.
b. To begin, kick your right leg out straight in front of you, and on the way down, step back into a
reverse lunge.
c. Stand up and proceed right into another kick, then another reverse lunge.
HIGH LOW IMPACT CARDIO EXERCISES

1. JUMPING JACKS

Mechanics
a. Stand hip-width apart with a modest knee bend. Your shoulders and hips should be aligned. With
an egg beneath your chin, keep your chin tucked throughout the exercise.
b. Balance your weight and grab the floor with your feet. Hold your arms at your sides with a slight
elbow bend. Pre-tension your shoulders, hips, and core. .
c. Jump your feet outside your hips and land on your balls with your arms overhead while maintaining
your alignment.
d. Jump back to the beginning position on your balls and lower your arms.
e. Repeat as required.

Primary muscles: glutes, hip flexors, and quadriceps


Secondary muscles: abs, calves, hamstrings, and shoulders (anterior deltoids and posterior deltoids).
2. BURPEES

Mechanics
a. Stand straight with feet shoulder-width apart.
b. Squat with hands in front of feet.
c. Jump back to plank posture with fully extended legs.
d. Push up, hop forward, and push through the heels to return to the start.
e. Repeat as required.

Primary muscles: Abs, glutes, hip flexors, hamstrings, quads Secondary muscles: Chest,
arms, shoulders

3. SQUAT JUMP

Mechanics
a. Stand shoulder-width apart with your toes slightly outward.
b. Bend your knees to sit back on a chair.
c. Jump straight up, heel-pushing.
d. Return to the squat with bowed knees.

Primary muscles: glutes, quads, core.


Secondary muscles: calves, deltoids, pectoralis and triceps.
4. SIDE TO SIDE JUMPING LUNGES

Mechanics

a. Standing shoulder-width apart.


b. Lunge with your left leg forward and right leg back, knees at 90 degrees.
c. Leap and swap legs midair to land in a right-leg lunge.
d. Continue jumping back and forth, pausing as little as possible.

Primary muscles: quads, abductors, glutes and hamstrings Secondary muscles: biceps, triceps,
deltoids

5. HIGH KNEES

Mechanics
a. Stand with your feet slightly apart and your weight on the balls of your feet.
b. Raise your left knee as high as comfortable and push your heel near your glutes.
c. Push your left knee and foot back toward the ground while lifting your right knee as high as
possible and bringing the right heel toward your glutes.
d. Lower your right knee and lift your left knee as in step c.
e. Run with typical arm pumping. This will provide you momentum to keep your knees high after
you are winded.

Primary muscles: quadriceps, glutes, hamstrings Secondary muscles: calves

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