Cardio 

   Equipment: Jump Rope

 Directions

1. Hold the rope in your hands slightly in front of your hips.

2.  Jump a few inches off the ground while keeping your body straight

3. Spin your wrists so the rope passes under your feet once with every jump.

Modifications 

• Hand ropes 

• Hops in place 

• Battle ropes

• jump back and forth over a line or jump rope on the ground 

  Equipment: Rowing Machine 

Directions

1. Start seated on the rower with your arms extended and back straight

2. First push back with the lower body

3. Then use your upper body to pull your hands toward your chest

4.  Move your arms toward the base of the rower and bend your knees to glide back to the starting position 

*Hint- legs, arms, arms, legs

   Modifications

•  Use a chair instead of the seat on the machine 

Equipment: Bike

 Directions

1. Before biking, make sure the bike seat is up to hip bone height

2. Sit on the bike

3. Drive the pedals forward with the power coming from your legs

4. Look in front of you while biking.

  Modifications

• sit on the other side of the bike and move the arm handles 

 Equipment: None

Directions

1. To maintain proper form, arms will move in opposition to legs with elbows bent 

2. Brief period where both feet are off the ground 

3. Non-supported leg is bent close to your buttocks 

 Modifications: 

• Push wheelchair 

 Equipment: cones to indicate distance to run

Directions

1. Run to the cone 

2. Touch the ground and turn

3. Run back to the first cone

4. Touch the ground and turn and repeat

 Modifications

•  Use a wheelchair and  bend down to indicate touching the cone

Equipment: none

 Directions

1. Stand with your feet together with hands by your side

2. Jump up and spread your feet and bring both hands together overhead

3. Jump again and return to starting position 

4. Repeat.

Modifications

• Executing just the arm movement 

• Chair jacks