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    Hi Lo Class Layout

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    The document provides a fitness plan for a 7 minute hi-lo impact class to be held in the McKenna Gymnasium. The class aims to accommodate all fitness levels through a warmup with dynamic stretches, followed by alternating 3.5 minute sets of high and low impact cardio and abdominal exercises. The high impact set includes exercises like burpees and mountain climbers while the low impact set focuses on body weight exercises like squats and lunges. Music selections and a diagram of the aerobics room are also included.

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    © All Rights Reserved
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    Hi Lo Class Layout

    Uploaded by

    api-528873294
    289 views4 pages
    The document provides a fitness plan for a 7 minute hi-lo impact class to be held in the McKenna Gymnasium. The class aims to accommodate all fitness levels through a warmup with dynamic stretches, followed by alternating 3.5 minute sets of high and low impact cardio and abdominal exercises. The high impact set includes exercises like burpees and mountain climbers while the low impact set focuses on body weight exercises like squats and lunges. Music selections and a diagram of the aerobics room are also included.

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    hi lo class layout

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    The document provides a fitness plan for a 7 minute hi-lo impact class to be held in the McKenna Gymnasium. The class aims to accommodate all fitness levels through a warmup with dynamic stretches, followed by alternating 3.5 minute sets of high and low impact cardio and abdominal exercises. The high impact set includes exercises like burpees and mountain climbers while the low impact set focuses on body weight exercises like squats and lunges. Music selections and a diagram of the aerobics room are also included.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    289 views4 pages

    Hi Lo Class Layout

    Uploaded by

    api-528873294
    The document provides a fitness plan for a 7 minute hi-lo impact class to be held in the McKenna Gymnasium. The class aims to accommodate all fitness levels through a warmup with dynamic stretches, followed by alternating 3.5 minute sets of high and low impact cardio and abdominal exercises. The high impact set includes exercises like burpees and mountain climbers while the low impact set focuses on body weight exercises like squats and lunges. Music selections and a diagram of the aerobics room are also included.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    The fitness plan outlines a 7 minute high-impact/low-impact workout routine including warmups, abdominal exercises, cardio exercises, and stretching.

    The goals of the fitness plan are to provide a workout that accommodates all fitness levels and increases heart rate through high-impact exercises while also focusing on cardiovascular endurance through low-impact exercises.

    The equipment needed includes plyometric boxes and participants should bring water and appropriate clothing/shoes for jumping and high-impact cardio.

    Makayla Kintner, Jaclyn Frank, Caroline Mullineaux

    Mrs.Bowman
    Exercise Leadership
    2 October 2019

    Fitness Plan: Hi/Lo Impact Class

    Workout Location: McKenna Gymnasium

    Total Time: 7 minutes

    Equipment: Plyometric Boxes

    What To Bring/Wear: Water and appropriate clothing and shoes for jumping and

    high impact cardio

    Music: Slide by Calvin Harris, Attention by Charlie Puth, Talk Too Much by Coin,

    JT Jon Bellion

    Goals/Objectives:

    ● To help participants of all different fitness levels, move their bodies with

    easy-to-follow exercises.

    ● To give participants a workout that not only increases their heart rate

    during high impact exercises, but also includes low impact exercises that

    focus on cardiovascular load over a longer duration of time.

    ● Accommodate to anyone who cannot perform certain high or low impact

    exercises we approach the class with, and make sure they get the

    appropriate workout for them.


    Warmup (5 minutes):

    Dynamic Stretch Duration

    High Knees 20 secs

    Butt Kicks 20 secs

    Frankensteins 20 secs

    Donkey Kicks 20 secs

    Jog length of weight room 20 secs

    Walking forward lunges 20 secs

    Static stretch

    Quad pull 10 seconds each side (20)

    Hamstring pull 10 seconds each side (20)

    Reach to right/left foot 10 seconds each side (20)

    Touch toes 20

    Butterfly 20

    Chair stretch (One leg crosses to other in 10 seconds each side (20)
    standing position, go into a squat)
    Stretch what you need/get prepared need for one minute

    High Impact Exercises


    Abdominal/Cardio exercises

    Abdominal Give 3.5 minutes to finish


    Set high impact set

    30 secs Sit-ups

    30 secs Russian
    Twists

    30 secs Leg raises

    Cardio Set

    30 secs Burpees

    30 secs Mountain
    Climbers

    30 secs Squat jumps

    REST FOR 30 SECONDS BEFORE LOW IMPACT SET


    Low Impact Exercises

    Low Impact Set Give 3.5 minutes to finish


    low impact set

    30 secs Body weight squats


    30 secs Reverse lunges
    30 secs Side lunges

    30 secs Jumping Jacks

    30 secs Step Ups

    30 secs High plank shoulder taps


    Mirrored
    wall

    Space for ab
    Lunges,
    workout and
    squats,
    burpees
    step ups

    Mckenna aerobics room

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