Cardio Series
The Cardio Series brings the heat—boosting heart rate and delivering full-body conditioning through fusion formats like dance, kickboxing, or HIIT-inspired bursts.
It can stand alone or be woven into strength sequences for a metabolic boost. Per ACE guidelines, place it early while energy is high—either as an extended Warm Up or a bridge between strength sets. Always offer options for intensity, range, and impact.
💡 Framework Tip: Pair cardio with contrasting series to shape your class arc—unless you’re building a cardio-focused fusion, of course.
Cardio Exercises
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![Lunges and Cardio Series Rocking Horse High Knee]()
High Knees
High Knees can be upright or combined well with Hamstring Curls as in “Rocking Horse”.
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![Lunges Glutes Cardio Rocking Horse Hamstring Curl]()
Hamstring Curl
In a Cardio Series, Hamstring Curl combines with High Knee for “Rocking Horse”.
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![High Knees with Rotation]()
High Knees with Rotation
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![Standing Core - External High Knee Rotation]()
External High Knees with Rotation
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![Standing Core Oblique Pulls]()
Oblique Pulls
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![Lunges Repeaters Cardio Series]()
Lunge Repeaters
Drive the knee up and tap the foot back. Can go for speed or add plyometrics.
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![Lunges - Ski Slope Lunges with Gliding Disc]()
Ski Slope Repeaters
Repeaters with a gliding disc under back foot. ie. increase speed; bring the hands down to plank and slide the foot out and in and back up; change Range of Motion.
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![Ski Slope Side Lunge Repeaters]()
Ski Slope Side Lunge Repeaters
Another variation of Repeaters, but on the Frontal Plane.
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![Transverse Lunges - Repeaters]()
Transverse Lunge Repeaters
Variation on the Transverse Plane. Aka Skaters with a Gliding Disc.
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![Cardio Glutes Skaters]()
Skaters
Step or jump to the side, cross midline with the back leg and tap down then switch.
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![Standing Core WOOD CHOPS]()
Wood Chops
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![Standing Core Bob and Weave with a Punch]()
Standing Core Bob and Weave
With or without a jab.
