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Walking / Running
Intervals of run/walk or walk/jog: 6 mph or slower (> 10 minutes per mile)
Skinny Girl Yoga: Intermediate Flow Workout
Core Fusion Bootcamp: Sun Salutation Cardio
Arthritis Rx
Core Fusion Pilates: Long, Strong Core
Core Fusion Pilates: Lower Body
Keeping Fit in Your 50's: Core Strength
Exhale Thighs and Glutes: Standing Routine
Yoga for Everyone: Restorative Poses
Total Body Fitness: High Energy Strength
Ageless: 360-Degree Core
Postnatal Rescue: Reclaim Your Body
Walking: 3.15 mph (19 minutes per mile)
Core Fusion Bootcamp: Cardio Flex
Your Everyday Workout: Calorie Burner
Classic Flow Yoga: Finishing Poses
Classic Flow Yoga: Tree and Pigeon
Stabilize With Strength
Get Up and Dance!
20-Minute Resistance Band Workout
Shiva Rea Radiant Heart Yoga: Heart Salutation, Part 1
15-Minute Abs Workout
Yoga for Everyone: Energizing Movement
Pilates: Core Focus
Total Body Fitness: Warm-Up
Sports
Football: touch, flag
Football: competitive
Tennis
Volleyball: gym
Paddleball
Lacrosse
Volleyball: Sand
Softball
Diving
Volleyball: general
Fencing
Curling
Swimming: crawl
Golf: Using Cart
Swimming: treading water
Water Polo
Soccer
Rugby
Golf: carrying clubs
Bowling
Kettlebell training
Baseball
Crewing
Racquetball: casual
Basketball: wheelchair
Strength
Low Mount Hip Flexor with Band
Low Mount Adduction with Band
Bent Over Rows with Band
Twisty Hop
Elbow to Knee Crunch
Oblique Roll Out with Wheel
Single Leg Calf Raises at Wall
Dumbbell Triceps Extensions on Ball
Single Leg Calf Raises on Step
Wall Squats with Dumbbells & Ball
V-Steps
Isometric Biceps Hold with Towel
Pendulum
Partner Triceps Toss with Medicine Ball
Low Mount Crunches with Band
Pushups on Foam Roller
Lying Leg Curls
Front Kicks
Standing IT Band Stretch with Wall
Lying Double Leg Raises with Medicine Ball
Stationary Lunges with Dumbbells
Seated Leg Extension Machine
Barbell Triceps Extensions on Ball
Bench Press with Barbell
Wide-Leg Modified Forward Bend
Standing Quad Stretch
Triceps Dips with Straight Legs
Preacher Curl Machine
Crunches
Assisted Pull-up Machine
Home Activities
Moving: carrying boxes
Shoveling Snow
Gardening
Snow Shoeing
Construction
Operating Heavy Machinery
Mowing Lawn: Push, Power
Snow Blower: Walking
Farm Work: general
Heavy Cleaning or house cleaning
Mowing Lawn: Push, hand
Digging: Heavy
Chopping Wood
Raking Lawn
Painting
Other Activities
Gymnastics: general
Rollerblading and rollerskating
Skateboarding
Ice Skating
Kayaking
Scuba diving
Skiing: cross-country
Skiing: downhill
Water Skiing
Water Volleyball
Whitewater: rafting, kayaking
Martial Arts
Tai Chi
Dancing: Disco, Ballroom, Square
Dancing: Fast, ballet, twist
Dancing: Slow, Waltz, Foxtrot
Badminton
Horseback riding
Skipping
Sailing
Acting
Archery / Hunting
Bobsledding
Coaching Sports
Croquet
Frisbee - general
Frisbee - ultimate
Playing an Instrument
Gymnastics
Hacky Sack
Riding Jet Ski
Kickball
Luge
Marching (band)
Massage Work
Officiating a sporting event
Paddleboating
Ping Pong
Sky Diving
Sledding
Snorkeling
Snowmobiling
Surfing
Cardio kickboxing (including Taebo, Turbo Kick, Turbo Jam)
Stagehand - Theatre
Tobagganing
Unicycling
Rappelling
Fishing: Sitting
Fishing: Standing
Fishing: In Stream
Squash
Rock Climbing
Billiards
Darts
Canoeing (4 mph)
Playing with Kids
Belly Dancing
Line Dancing
Tae Kwon Do
Trampoline jumping (including rebounding, tramponline running)
Brazilian Jiu Jitsu
Snowboarding
Other Exercises
Curves Circuit Training
SparkPeople: 6-Minute Butt Blasting Workout Video
SparkPeople Cardio Blast DVD: Walk It Out Workout (Coach Nicole)
Treadmill: 5% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 5% Incline, 4 km/h (15 minutes per km)
Treadmill: 15% Incline, 2 mph (30 minutes per mile)
Push-Ups - vigorous
Trampoline Jumping
Treadmill: 10% Incline, 4.6 km/h (13 minutes per km)
Step Aerobics (low impact)
Insanity: Core Cardio
Treadmill: 15% Incline, 6.6 mph (9 minutes per mile)
p90x: Chest and Back
Treadmill: 10% Incline, 5.45 mph, (11 minutes per mile)
Insanity Asylum: Back to Core
Treadmill: 2.5 mph (24 minutes per mile)
SparkPeople: 15-Minute Abs Workout Video
SparkPeople Cardio Blast DVD: Cardio Kickboxing (Coach Nicole)
BodyBeast: Block 1 Shoulders
Treadmill: 15% Incline, 15 km/h (4 minutes per km)
BodyBeast: Beast Abs
Insanity: Max Interval Plyometric
p90x3: Incinerator
Treadmill: 5% Incline, 12 km/h (5 minutes per km)
Insanity: Cardio Power and Resistance
Biking/Cycling: 26-31 km/h (2.3 minutes per km - 1.9 minutes per km)
Wii Fit exercise (beginner or low intensity)
BodyBeast: Block 2 Back
SparkPeople 10-Minute Jump Rope Cardio Workout Video (Coach Nicole)
Treadmill: 5% Incline, 3.15 km/h (19 minutes per km)
Treadmill: 10% Incline, 3 mph (20 minutes per mile)
p90x2: Balance and Power
Treadmill: 5% Incline, 2 mph (30 minutes per mile)
p90x: Core Synergistics
Wii Bowling
Chair exercise, moderate to vigorous intensity
SparkPeople Total Body Sculpting DVD: Bodyweight Burn (Coach Nicole)
Treadmill: 5% Incline, 7.5 km/h (8 minutes per km)
Treadmill: 5.45 mph (11 minutes per mile)
SparkPeople: 15-Minute Desk Workout Video
Treadmill: 5% Incline, 7.5 mph (8 minutes per mile)
Gazelle, with added resistance
Treadmill: 10% Incline, 3.15 km/h (19 minutes per km)
Calisthenics: moderate
p90x3: Eccentric Lower
Cycling > 20 mph (bicycle, biking, bike riding)
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 30-Minute Total Body Challenge Workout
Treadmill: 5% Incline, 5 mph (12 minutes per mile)
Treadmill: 4 km/h (15 minutes per km)
Treadmill: 15% Incline, 6 mph (10 minutes per mile)
Ladies Workout Express Circuit Training
p90x2: Base and Back
Insanity Asylum: Game Day and Overtime
SparkPeople: 20-Minute Dumbbell Workout Video
Treadmill: 5% Incline, 3 mph (20 minutes per mile)
Treadmill: 12 km/h (5 minutes per km)
SparkPeople Total Body Sculpting DVD: Barre Body Blast (Coach Nicole)
Treadmill: 15% Incline, 3 mph (20 minutes per mile)
Treadmill: 10 mph (6 minutes per mile)
Treadmill: 15% Incline, 3.15 km/h (19 minutes per km)
Insanity Asylum: Vertical Plyo
Treadmill: 10% Incline, 7.5 km/h (8 minutes per km)
Insanity Asylum: Strength
Treadmill: 5 mph (12 minutes per mile)
BodyBeast: Block 2 Chest
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