CARDIOVASCULAR

FITNESS EXERCISES
PHYSICAL EDUCATION 1
WHAT IS CARDIOVASCULAR FITNESS

• Cardiovascular fitness is the ability to handle aerobically

challenging situations of varying duration.
• Your heart's contraction strength, the elasticity of your blood
vessels, and the efficiency of your blood to carry oxygen all
improve if cardiovascular training is effectively executed.
WHAT IS CARDIOVASCULAR FITNESS

• Cardiovascular exercise also aids in maintaining a healthy body

composition.
• Aerobic and anaerobic exercise, especially at higher intensities,
contributes to a healthy Caloric burn. 
• Finally, having greater cardiovascular fitness means you can
confidently complete activities that have a cardiovascular demand,
such as climbing stairs, hiking, biking, swimming, and even strength
training
 INCHWORM

• Stand with feet hip-width and core tight. Bend from the
waist, place hands on the ground, and walk hands
forward, keeping legs straight.
• When you arrive in a high plank, quickly walk hands back
toward feet and stand. Make it harder:
• Add a push-up when you are in the high plank position.
INCHWORM

• Stand with feet hip-width and core

tight. Bend from the waist, place
hands on the ground, and walk
hands forward, keeping legs
straight.
• When you arrive in a high plank,
quickly walk hands back toward
feet and stand. Make it harder:
• Add a push-up when you are in
the high plank position.
 POWER SKIP

• Stand with feet hip-width and core tight. Raise right

knee up as you bring left arm forward and hop off
left foot.
• Land on the ball of your left foot then immediately
bring right foot down and repeat on the other side.
• Focus on height not speed
POWER SKIP

• Stand with feet hip-width and core tight. Raise right knee up as
you bring left arm forward and hop off left foot. Land on the ball
of your left foot then immediately bring right foot down and
repeat on the other side. Focus on height not speed
 UPPERCUT
• Stand in a split stance with right foot one step
ahead of the left foot and hips squared (facing
forward).
• With right hand, punch up and to the left with a
scooping motion. Quickly repeat on the other side.
• Continue to alternate as quickly as possible while
maintaining loose knees and a tight core. Halfway
through, switch stance to the other side.
UPPERCUT

• Stand in a split stance with right foot one step ahead of the
left foot and hips squared (facing forward). With right hand,
punch up and to the left with a scooping motion. Quickly
repeat on the other side. Continue to alternate as quickly as
possible while maintaining loose knees and a tight core.
Halfway through, switch stance to the other side.
 MOUNTAIN CLIMBER TWIST

• From a high plank position with core tight, run left

knee in toward right elbow, then a right knee in
toward left elbow. Continue to alternate as quickly
as possible without hiking hips.
• Make it easier: Run knees straight in toward chest
rather than twisting.
MOUNTAIN
CLIMBER TWIST

• From a high plank position with

core tight, run left knee in toward
right elbow, then a right knee in
toward left elbow. Continue to
alternate as quickly as possible
without hiking hips.
• Make it easier: Run knees straight
in toward chest rather than
twisting.
HIGH KNEES

• Stand with your feet hip-width and run-in place by pulling

the right knee up toward chest, then left knee up toward
chest. Continue to alternate as quickly as possible.
• Make it easier: If running isn't part of your game plan,
perform this move as a march, using your core to pull
your knee toward your chest.
HIGH KNEES

• Stand with your feet hip-width and run-in place by

pulling the right knee up toward chest, then left
knee up toward chest. Continue to alternate as
quickly as possible. Make it easier: If running isn't
part of your game plan, perform this move as a
march, using your core to pull your knee toward
your chest.
PUNCH

• That you used for uppercuts, with right foot one step ahead
of the left foot.
• Raise both fists up, keeping elbows pulled into rib cage.
Punch forward with the left hand, slightly rotating torso as
you do.
• Punch as quickly as possible for half of your time, then
switch your stance and punch on the other side.
PUNCH

• Start with the same split stance

that you used for uppercuts, with
right foot one step ahead of the
left foot. Raise both fists up,
keeping elbows pulled into rib
cage. Punch forward with the left
hand, slightly rotating torso as you
do. Punch as quickly as possible
for half of your time, then switch
your stance and punch on the
other side.
 PLANK JACKS

• From the high plank position, with core tight, jump

feet apart then jump them back together.
• Repeat as quickly as possible while tying to
maintain level hips.
PLANK JACKS

• From the high plank position, with

core tight, jump feet apart then
jump them back together. Repeat
as quickly as possible while tying
to maintain level hips.
 BUTT KICK

• Run in placekicking heels toward glutes. Swing arms

at the side or allow them to rest against butt so that
heels kick palms.
• Make sure the movement is being driven from your
hamstrings (not your feet kicking up dust).
BUTT KICK

• Run in placekicking heels toward

glutes. Swing arms at the side or
allow them to rest against butt so
that heels kick palms. Make sure
the movement is being driven
from your hamstrings (not your
feet kicking up dust).
 FAST FEET SHUFFLE

• With feet wider than hip width, bend knees slightly,

sending hips back and keeping core tight.
• Shuffle feet to the right for 4 paces (or for as much
space as you have), then shuffle back the other way.
• Stay low and make your feet move as quickly as
possible to get the most out of this exercise.
FAST FEET
SHUFFLE

• With feet wider than hip width, bend

knees slightly, sending hips back and
keeping core tight. Shuffle feet to the
right for 4 paces (or for as much
space as you have), then shuffle back
the other way. Stay low and make
your feet move as quickly as possible
to get the most out of this exercise.
 PLANK-TO-KNEE TAP

• From a high plank position with core engaged, shift

back and pike hips as you lift right hand to tap left
shin (or ankle if you’re extra flexible!).
• Return to high plank position and repeat on the
other side. Move through the exercise as quickly as
possible while maintaining good form.
PLANK-TO-KNEE TAP

• From a high plank position with core engaged,

shift back and pike hips as you lift right hand to
tap left shin (or ankle if you’re extra flexible!).
Return to high plank position and repeat on the
other side. Move through the exercise as quickly
as possible while maintaining good form.
 JUMPING JACK

• This classic cardio move is a great way to warm up or do

active rest between more difficult moves. Start with feet
together, hands at sides, core engaged.
• Now jump legs apart and bring arms overhead, clapping at
the top. Keep knees bent as you jump feet back together
and bring arms down.
• Repeat as quickly as possible.
JUMPING JACK

• This classic cardio move is a great

way to warm up or do active rest
between more difficult moves.
Start with feet together, hands at
sides, core engaged. Now jump
legs apart and bring arms
overhead, clapping at the top.
Keep knees bent as you jump feet
back together and bring arms
down. Repeat as quickly as
possible.
 VERTICAL JUMP

• The goal here is simple: Try to jump as high as possible.

Stand with a slight bend in the knees and feet hip width.
• Swing both arms back as you bend a little deeper. Then,
as you swing arms forward, jump up, extending arms
overhead.
• Land lightly and repeat.
VERTICAL JUMP

• The goal here is simple: Try to jump

as high as possible. Stand with a slight
bend in the knees and feet hip width.
Swing both arms back as you bend a
little deeper. Then, as you swing arms
forward, jump up, extending arms
overhead. Land lightly and repeat.
 SKATERS

• Stand with feet hip-width and a slight bend in knees. Jump

to the right with right foot, landing lightly on the ball of
your right foot and sweeping left foot behind right leg.
• Do not put weight on left foot if you can help it!
Immediately jump to the left with left foot, allowing right
foot to sweep behind left leg.
• Continue to alternate sides.
SKATERS

• Stand with feet hip-width and a

slight bend in knees. Jump to the
right with right foot, landing lightly
on the ball of your right foot and
sweeping left foot behind right leg.
Do not put weight on left foot if
you can help it! Immediately jump
to the left with left foot, allowing
right foot to sweep behind left leg.
Continue to alternate sides.
 LONG JUMP WITH JOG BACK

• Stand with feet hip-width and a slight bend in knees.

Swing both arms back and bend a little deeper, then
swing arms forward and jump forward as far as possible
with both feet, landing lightly on the balls of your feet.
• Now, as quickly as possible, jog backward to starting
place and repeat.
LONG JUMP
WITH JOG BACK

• Stand with feet hip-width and a slight

bend in knees. Swing both arms back
and bend a little deeper, then swing
arms forward and jump forward as far
as possible with both feet, landing
lightly on the balls of your feet. Now,
as quickly as possible, jog backward
to starting place and repeat.
 TUCK JUMP

• Stand with knees slightly bent and jump up,

bringing knees to chest and extending arms out
straight in front of the chest.
• Lower arms as you land lightly on the floor.
TUCK JUMP

• It’s time to catch some air. Stand

with knees slightly bent and jump
up, bringing knees to chest and
extending arms out straight in
front of the chest. Lower arms as
you land lightly on the floor.
 CORKSCREW

• From a high plank position with core tight, shift

weight onto left hand, lift right hand off ground,
then rotate to the right and kick left foot out to the
right. Tap left foot with right hand. Repeat on the
other side moving as quickly as possible.
CORKSCREW
• From a high plank position with core
tight, shift weight onto left hand, lift
right hand off ground, then rotate to
the right and kick left foot out to the
right. Tap left foot with right hand.
Repeat on the other side moving as
quickly as possible.
 DIVER’S PUSH-UP

• Start in a down dog position with hands on the ground, hips

high in the air, and feet on the ground so you form a triangle
shape.
• In a fluid motion, dive head toward the floor, coming into a
low push-up position, and then swoop chest forward and up
so you end in an upward dog position.
• From there, push hips up to return to starting position.
DIVER’S PUSH-
UP

• Start in a down dog position with

hands on the ground, hips high in
the air, and feet on the ground so
you form a triangle shape. In a
fluid motion, dive head toward the
floor, coming into a low push-up
position, and then swoop chest
forward and up so you end in an
upward dog position. From there,
push hips up to return to starting
position.
 WIDE MOUNTAIN CLIMBERS
• From a high plank position with core tight, bring right
foot forward to the outside of right hand so you are in a
low lunge position.
• Jump and switch feet in midair so that you land with
your left foot to the outside of your left hand with your
right foot straight back. Continue to alternate as quickly
as possible.
• Make it easier: Skip the hop. Instead, step right foot
back then quickly step left foot forward.
WIDE MOUNTAIN
CLIMBERS
• From a high plank position with core tight,
bring right foot forward to the outside of
right hand so you are in a low lunge
position. Jump and switch feet in midair
so that you land with your left foot to the
outside of your left hand with your right
foot straight back. Continue to alternate
as quickly as possible.
• Make it easier: Skip the hop. Instead, step
right foot back then quickly step left foot
forward.
 INVISIBLE JUMP ROPE

• Hop over an invisible rope (no need to jump more

than 1 or 2 inches off the ground) by staying on
your toes and pushing off with the balls of your
feet.
• Make quick, small movements with your wrists as if
you’re holding a rope.
INVISIBLE JUMP
ROPE

• Hop over an invisible rope (no

need to jump more than 1 or 2
inches off the ground) by staying
on your toes and pushing off with
the balls of your feet. Make quick,
small movements with your wrists
as if you’re holding a rope.
 STEP-UP

• You’ll need a bench or sturdy chair for this move.

• Place right foot on the bench and, using glutes, push up so
right leg is straight and left foot is off the ground.
• Slowly lower, allowing left foot then right foot to come down
to the ground.
• Repeat, focusing on using only your right glutes (do not push
off with left foot).
STEP-UP
• You’ll need a bench or sturdy chair for
this move. Place right foot on the bench
and, using glutes, push up so right leg is
straight and left foot is off the ground.
Slowly lower, allowing left foot then
right foot to come down to the ground.
Repeat, focusing on using only your
right glutes (do not push off with left
foot).
 BURPEE

• Stand with feet hip-width and core tight.

• Jump up then immediately drop to the floor, placing hands on
the ground and shooting feet back so you’re in a high plank
position.
• Do a push-up.
• Quickly jump feet back to hands and, in one movement, stand
and jump up to complete 1 rep.
BURPEE

• It’s the move we love to hate (and

our model makes it look so easy!).
Stand with feet hip-width and core
tight. Jump up then immediately
drop to the floor, placing hands on
the ground and shooting feet back
so you’re in a high plank position.
Do a push-up. Quickly jump feet
back to hands and, in one
movement, stand and jump up to
complete 1 rep.
 SINGLE-LEG HOP

• Stand on right leg, lift left foot off ground, and brace core.
Jump forward 3 to 5 times, each time landing lightly on
the ball of your foot. Switch feet and jump back to start.
• Make it harder: Jump in a box formation: forward, side,
back, side, then switch directions before hopping on the
other side.
SINGLE-LEG HOP

• Stand on right leg, lift left foot off ground, and brace core.
Jump forward 3 to 5 times, each time landing lightly on the
ball of your foot. Switch feet and jump back to start.
• Make it harder: Jump in a box formation: forward, side, back,
side, then switch directions before hopping on the other side.
 RUNNER’S SKIP
• Start in a low lunge position with right foot forward, left foot back, and
fingertips touching the ground for balance.
• In one smooth movement, bring left foot forward and, as you stand on
right foot, continue to lift left knee toward chest and hop up on right
foot.
• Land lightly on right foot and immediately slide left foot behind you to
return to starting position.
• Repeat for half the time then switch to the other side.
RUNNER’S SKIP

• Start in a low lunge position with

right foot forward, left foot back,
and fingertips touching the ground
for balance. In one smooth
movement, bring left foot forward
and, as you stand on right foot,
continue to lift left knee toward
chest and hop up on right foot.
Land lightly on right foot and
immediately slide left foot behind
you to return to starting position.
Repeat for half the time then
switch to the other side.
 FLUTTER KICK

• Lie face up on your back with navel pulled toward the spine.
• You can slide both hands under the curve of low back for
added support.
• Using your core, lift both feet 3 to 4 inches off the ground and
kick feet up and down
• several inches, keeping core engaged throughout. If you feel
any discomfort in your low back, skip this exercise.
FLUTTER KICK

• Lie face up on your back with navel

pulled toward the spine. You can slide
both hands under the curve of low
back for added support. Using your
core, lift both feet 3 to 4 inches off
the ground and kick feet up and down
several inches, keeping core engaged
throughout. If you feel any discomfort
in your low back, skip this exercise.
 SPRINTER SIT-UPS

• Start in a seated position with legs extended in front of

you and arms bent to 90-degree angles (think robot).
• Lean back slightly as you lift right leg with right knee bent
and bring left elbow to right knee, engaging oblique as
you twist upper torso to the right.
• Return to starting position and repeat on the other side.
SPRINTER SIT-
UPS

• Start in a seated position with legs

extended in front of you and arms
bent to 90-degree angles (think
robot). Lean back slightly as you
lift right leg with right knee bent
and bring left elbow to right knee,
engaging oblique as you twist
upper torso to the right. Return to
starting position and repeat on the
other side.
 SQUAT JUMP

• Do a perfect squat.
• As you come up, jump up, extending legs fully and pushing
arms down to help with your momentum.
• Land lightly on toes and immediately drop into a squat again.
• Greenwell suggests holding hands behind head (as shown),
which helps to keep chest open and posture straight.
SQUAT JUMP

• Do a perfect squat. As you come up, jump up,

extending legs fully and pushing arms down to
help with your momentum. Land lightly on toes
and immediately drop into a squat again.
Greenwell suggests holding hands behind head (as
shown), which helps to keep chest open and
posture straight.
 DONKEY KICK

• From a high plank position with core tight and hips

level, jump feet up and kick butt with heels.
• Your weight should come forward onto hands, but
shoulders should stay in line over wrists.
• Extend legs and land lightly on toes to return to
starting position.
DONKEY KICK

• From a high plank position with

core tight and hips level, jump feet
up and kick butt with heels. Your
weight should come forward onto
hands, but shoulders should stay
in line over wrists. Extend legs and
land lightly on toes to return to
starting position.
 LATERAL JUMP

• With the low bench on your right side, start with knees
slightly bent and hips back.
• Shift weight to left foot then jump over the bench first with
the right foot, allowing the left foot to follow.
• Land lightly on right foot first then left foot.
• Reverse the move, starting with the left foot, to return to
starting position.
LATERAL JUMP

• This move works best if you use a low bench. With

the low bench on your right side, start with knees
slightly bent and hips back. Shift weight to left
foot then jump over the bench first with the right
foot, allowing the left foot to follow. Land lightly
on right foot first then left foot. Reverse the move,
starting with the left foot, to return to starting
position.
 CARDIOVASCULAR
FITNESS EXERCISES
PHYSICAL EDUCATION 1