This week let’s discuss Cardio Legs.

The purpose of Cardio Legs programming is to continue with agility-type exercises with added power, with the same goal of recruiting more muscles for a higher calorie burn. For this reason, we want to see more time dedicated to Large Range Movements than a Fusion class program. The compound LRM’s enhance functional movement + coordination and reduce the risk of injury.

Cardio Legs only include two postures that are in the same orientation (parallel or turned out.) Cardio programming should include two songs for Legs, performing 1 posture per song.

Posture Types Allowed:

Two Unilateral Postures

• Single sides and uneven weight-bearing between limbs
• ex. Horse Pose side 1 and 2

Two Bilateral Postures

• Weight bearing is even between two limbs
• ex. Power Diamond Skier, Incline Sumo

Both postures can be flat-footed, power, or a mixture of the two.

Movement Programming:

1 inches

• Performed for the duration of Cardio True Cueing and hands-on correction.

Compound LRM

• Performed in standard tempo for the majority of the song.
  • This is a LRM with an added movement that can be performed in standard tempo.
  • Hand weights can be used for added muscled engagement and intensity. 

Cardio Burst

• Performed the last 10-30 sec of the song in place of a GFH.
  • A partial rep at double-time tempo or a plyometric add-on depending on the posture. Must be taught to the beat.

see updated program guidelines for listed examples of add-ons and full Cardio Leg information!