Ideas for cardiovascular workout -- 7th and 8th grade

Make sure you do not cut and copy!!!!      Do your own program.  It should be fun!        Blaylock


Here are a few links and ideas.

http://www.acefitness.org/acefit/fitness-fact/1/cardiovascular-exercise/

http://generalfitness.tripod.com/id3.html (not direct, cut and paste into address box)


Cardio/ME

Day	Exercise#1	Exercise#2	Exercise#3
1	Treadmill 15-20min- light jog to run	Rowing Machine 15-20min- quick pace	Push-ups 3 sets of max # of reps
2	Cardio Bike 15-20min- medium to quick pace	Chin-ups 3 sets of max # of reps	Step Machine 15-20min- quick pace
3	Treadmill 15-20 min- light jog to run	Skipping Rope 10-15min- fast pace	Tricep Dips 3 sets of max # of reps

This program should be carried out over a week long period and can also be used for muscular endurance

Recommended Daily Stretching Muscles

Upper body	Lower Body
Pectorals	Quadraceps
Shoulders	Hamstrings
Biceps	Glutes
Triceps	Calves
Upper Back	Ankles
Abdominals	Pelvic Muscles

Muscle Str.

Day	Exercise#1	Exercise#2	Exercise#3	Excercise#4	Exercise#5
1(Chest,triceps, shoulders)	Bench Press	Dumbell Fly	Shoulder Press	Laterals	Tricep Extensions
2(back,biceps,abs)	Cable Row	Lat Pulldown	Shoulder Shrugs	Dumbell Curls	Varied Ab Exercises
3(legs)	Squats	Leg Press	Calve Press	Hamstring Extensions	Quad Extensions