Tyler Alberts, Lucas Cline & Yaron Taylor

Dr. Bowman
Exercise Leadership
25 September, 2020

Hi/Lo Class Design

Goals/Objectives:
❖ Focuses on lower cardiovascular load over a longer duration of time.
❖ High loads that push HR closer to 80-85% of maximum. Higher cardio load but shorter
duration of time.
❖ A fun full body workout with music that uses basic exercises to burn calories and
improve overall fitness.
❖ Learn how to display proper form and technique in every exercise throughout the entire
workout.
❖ Improve participants' confidence with positive motivation during each exercise

Music:
❖ Follow me- Space Frog 36 sec (start time) 7 min of playing
❖ Alone - Marshmello (4:34)

Equipment:
❖ Bosu Ball
❖ Kettle bell
❖ Jump rope

Workout
 ❖ Circuit workout involving every muscle group
❖ 7 minutes long
❖ 10 different exercises
❖ Each exercise will be 15 seconds long
❖ We will go through the circuit 2 times.

Order Exercise Duration

1 Jump Rope 15 sec

2 Lateral line hops 15 sec

3 Jumping jacks 15 sec

4 High knees 15 sec

5 Mountain Climbers 15 sec

6 Jump Lunges 15 sec

7 Bosu Push ups 15 sec

8 Lateral raises 15 sec

9 Kettlebell swings 15 sec

10 Flutter kicks 15 sec

Layout:
 Exercise Science Room

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