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Walking / Running
Yoga for Weight Loss: Core Workout
Coach Nicole's Favorites: BOSU Squat with Press
Dance and Be Fit: Soca Routine, Part 2
Ripped Total Body Challenge: Warm-Up
Core Fusion Body Sculpt: Stretch Sculpt
Dance and Be Fit Abs: Standing Isolations, Part 1
Running or jogging: 5.5 mph (11 minutes per mile)
Core Fusion: Yoga Balance and Lower Body Stretch
New YOU Bootcamp: 7-Minute Leg Shaping Workout
Yoga Soul: Mandalar Strength
Dance and Be Fit Hip Hop: Old School Cardio Party, Part 1
Coach Nicole's Favorites: Inner & Outer Thigh Toner
Core Fusion: Strengthen Your Spine
Yoga for Abs: Planks A-Plenty
Core-Blasting Cardio IV
Core Fusion Pilates: Lower Body Blast
Beautiful Belly Dance: Core Cardio III
Coach Nicole's Favorites: Lunges with Ball
Bootcamp: 10-Minute Lower Body Blast with Dumbbells
Bollywood Fitness: Weight Loss
Arthritis Rx: Strength and Flexibility
Walking: 6 km/h (10 minutes per km)
Shiva Rea Yogini: Durga Namaskar, Part 1
Yoga for Everyone: Energizing Movement
Core Fusion Pilates: Total Core
Sports
Swimming: backstroke
Bowling
Hockey: field or ice
Curling
Lacrosse
Football: touch, flag
Kettlebell training
Crewing
Softball
Wrestling
Rugby
Basketball
Volleyball: gym
Diving
Basketball: wheelchair
Tennis
Water Polo
Swimming: treading water
Paddleball
Swimming: general
Golf: Using Cart
Racquetball: competitive
Racquetball: casual
Swimming: crawl
Swimming: butterfly
Strength
Chest Press with Band
Modified Seated Balance on Board
Pushups on the Ball
Single-Leg Bridges on Foam Roller (Knee Bent)
Strength training: Moderate resistance training with rest between sets (includes weight machines, weight lifting, weight training)
Single Arm Lateral Raises with Band
Wide Leg Squats with Dumbbell
Standing Adduction
Biceps Curls with Band
Staggered Squat on Balance Board
Staggered Squat on Balance Board with Single Leg Abduction
Strength training (body weight) exercises
Hamstring Flexion with Ball
Wide-Leg Advanced Forward Bend
Internal Shoulder Rotation on Cable Cross Machine
Modified Staggered Pushups on Balance Board
Wall Pushups
Triceps Lifts with Band
Wide-Leg Advanced Hamstring Stretch
Dumbbell Crunches
Seated Knee Lifts with Chair
Back Extensions on Roman Chair
Front Shoulder Raises with Mini Stepper
Standing Hip Abduction on Cable Cross Machine
Lying Hip & Glute Stretch
Calf Rocking with Chair
Skater Squats
Standing Single Arm Biceps Curl on Cable Cross Machine
Pilates
Standing Modified Forward Bend
Home Activities
Snow Blower: Walking
Gardening
Operating Heavy Machinery
Construction
Shoveling Snow
Mowing Lawn: Push, Power
Mowing Lawn: Push, hand
Heavy Cleaning or house cleaning
Snow Shoeing
Farm Work: general
Painting
Raking Lawn
Chopping Wood
Moving: carrying boxes
Digging: Heavy
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
p90x3: Eccentric Lower
SparkPeople Total Body Sculpting DVD: Barre Body Blast (Coach Nicole)
p90x3: Total Synergistics
Treadmill: 10% Incline, 3.15 km/h (19 minutes per km)
Insanity Asylum: Back to Core
Treadmill: 10% Incline, 10 mph (6 minutes per mile)
Treadmill: 10% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 3.15 km/h (19 minutes per km)
Rowing, Stationary: vigorous
Treadmill: 5% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 5% Incline, 3.15 km/h (19 minutes per km)
SparkPeople: 15-Minute Ball Workout Video
Insanity Asylum: Speed and Agility
Wii Fit exercise (beginner or low intensity)
Treadmill: 10% Incline, 8.5 km/h (7 minutes per km)
p90x2: Plyocide
Insanity Asylum: Game Day and Overtime
Treadmill: 8.5 km/h (7 minutes per km)
Treadmill: 3 mph (20 minutes per mile)
Step Aerobics (low impact)
BodyBeast: Block 1 Chest and Tris
Treadmill: 10% Incline, 6.6 km/h (9 minutes per km)
Cycling > 20 mph (bicycle, biking, bike riding)
Treadmill: 15% Incline, 10 mph (6 minutes per mile)
p90x2: P.A.P. Upper
Treadmill: 15% Incline, 5.45 mph (11 minutes per mile)
Treadmill: 10% Incline, 5.45 mph, (11 minutes per mile)
Pull-Ups - vigorous
Treadmill: 5% Incline, 15 km/h (4 minutes per km)
Trampoline Jumping
Insanity: Max Cardio Conditioning
Cycling 16-19 mph (bicycle, biking, bike riding)
p90x2: Chest, Back, and Balance
Treadmill: 10% Incline, 10 km/h (6 minutes per km)
Treadmill: 5% Incline, 4 km/h (15 minutes per km)
Cycling: BMX/mountain biking
21 Day Fix: Upper Fix
Treadmill: 15% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 10% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 5% Incline, 3 mph (20 minutes per mile)
p90x3: Pilates X
Insanity: Max Interval Plyometric
Treadmill: 10% Incline, 20 km/h (3 minutes per km)
Stair Step Machine (including stair master, stair climber, stair stepper)
Treadmill: 15% Incline, 3.15 km/h (19 minutes per km)
Kickboxing (includes Turbo Jam)
Treadmill: 5% Incline, 2 mph (30 minutes per mile)
SparkPeople 10-Minute Jump Rope Cardio Workout Video (Coach Nicole)
p90x2: Balance and Power
Indoor cycling (including Spinning, group cycling, RPM)
Treadmill: 6 mph (10 minutes per mile)
Video: 14-Minute Cardio Dance Workout from Hemalayaa's "Bollywood Burn" DVD
Step Aerobics (high impact)
Treadmill: 10% Incline, 6 mph (10 minutes per mile)
Treadmill: 5% Incline, 10 mph (6 minutes per mile)
Treadmill: 10% Incline, 7.5 km/h (8 minutes per km)
p90x: Yoga X
SparkPeople: 15-Minute Abs Workout Video
BodyBeast: Beast Cardio
BodyBeast: Block 1 Back and Bis
Nordic Walking (with poles): 4.6 mph (13 minutes per mile)
Treadmill: 6.6 mph (9 minutes per mile)
Nordic Walking (with poles): 2.5 mph (24 minutes per mile)
SparkPeople Cardio Blast DVD: Cardio Bootcamp (Coach Nicole)
Cardio Dancing (including aerobic dance, Zumba, Hip Hop HUSTLE)
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