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Walking / Running
Bollywood Burn: Dance It Off, Part 1
Yoga: Martial Arts Flow
Core Fusion Pilates: Upper Body
Fluid Power Yoga: Sun Salutation
Cardio Blast: Punch and Squat
Xtend Lean and Chiseled: Core Challenge
Dance and Be Fit: Cooldown
Core Fusion Body Sculpt: Core Power
Step-by-Step Strength Training: Core Sculpt
6-Minute Hips, Glutes & Thighs Workout
Calorie-Burning Yoga
Water Walking
Your Everyday Workout: Full Body
Cardio Blast: The Two-Step
Strong Body, Fit Body: Circuit Challenge
Running: 6.3 mph (9.5 minutes per mile)
Prenatal Yoga: Seated Stress Release
Yoga for Everyone: Cooldown and Savasana
Postnatal Rescue: Reclaim Your Body
Dance and Be Fit: Warm-Up
Express Lunge Workout
SparkPeople 28-Day Bootcamp: Warm-Up
Yoga for Beginners: Lunar Practice, Part 2
Xtend Lean and Chiseled: Warm-Up
Strong Body, Ageless Body
Sports
Water Polo
Volleyball: gym
Volleyball: Sand
Paddleball
Kettlebell training
Bowling
Volleyball: general
Swimming: treading water
Swimming: butterfly
Golf: carrying clubs
Racquetball: casual
Crewing
Swimming: crawl
Swimming: backstroke
Fencing
Basketball
Boxing
Baseball
Curling
Basketball: wheelchair
Lacrosse
Hockey: field or ice
Rugby
Football: touch, flag
Golf: Using Cart
Strength
Wall Squats with Dumbbells & Ball
Torso Stretch
Seated Pec Deck Machine
Seated Leg Extensions with Band
Isometric Shoulder Hold with Towel
Decline Pushups
Lying Adduction
Single Leg Dumbbell Squats with Ball
Squats with Medicine Ball
High Knee March with Reach and Pull
Boxer
Front Kicks
Single Leg Lateral Squat with Ball
Abdominal Crunch Machine
Pivot and Reach
Strength training (body weight) exercises
Modified Squats with Band
Incline Pushups
Myofascial Upper Back Release
Dumbbell Workout from The Spark: Mat portion
Single Leg Squat & Bend
Stationary Lunges with Dumbbell Press
Dumbbell Reverse Flys Seated on Ball
Yoga (general stretching)
Sit-Ups - vigorous
Calf Rocking with Dumbbells
Triceps Lifts with Band
Barbell Triceps Extensions on Ball
Balancing Roundhouse Kicks
Lying Straight-Leg Lowers
Home Activities
Snow Shoeing
Chopping Wood
Mowing Lawn: Push, Power
Operating Heavy Machinery
Moving: carrying boxes
Digging: Heavy
Painting
Heavy Cleaning or house cleaning
Mowing Lawn: Push, hand
Raking Lawn
Construction
Shoveling Snow
Farm Work: general
Gardening
Snow Blower: Walking
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
Nordic Walking (with poles): 3.5 mph (17 minutes per mile)
SparkPeople: 20-Minute Dumbbell Workout Video
p90x: Cardio X
Treadmill: 15% Incline, 4.6 km/h (13 minutes per km)
BodyBeast: Block 2 Chest
Nordic Walking (with poles): 4.6 mph (13 minutes per mile)
Step Aerobics (low impact)
Wii Fit Island Run
Treadmill: 15% Incline, 4 mph (15 minutes per mile)
SparkPeople Cardio Blast DVD: Jump Rope (Coach Nicole)
Treadmill: 10% Incline, 7.5 km/h (8 minutes per km)
Stationary, exercise or recumbent bike: moderate ( < 12 mph)
Treadmill: 15% Incline, 7.5 km/h (8 minutes per km)
p90x2: Yoga
Insanity: Pure Cardio
Indoor cycling (including Spinning, group cycling, RPM)
Treadmill: 10% Incline, 2.5 mph (24 minutes per mile)
Cycling 12-13.9 mph (bicycle, biking, bike riding)
Treadmill: 2.5 mph (24 minutes per mile)
Water Jogging
Treadmill: 15% Incline, 10 km/h (6 minutes per km)
p90x3: Ab Ripper
Treadmill: 5% Incline, 7.5 mph (8 minutes per mile)
Treadmill: 15% Incline, 4 km/h (15 minutes per km)
Treadmill: 5% Incline, 10 km/h (6 minutes per km)
Treadmill: 10% Incline, 5.45 mph, (11 minutes per mile)
Treadmill: 10% Incline, 6.6 mph (9 minutes per mile)
Treadmill: 10% Incline, 3 mph (20 minutes per mile)
Riders
Kickboxing (includes Turbo Jam)
p90x: X Stretch
p90x2: P.A.P. Lower
p90x3: Decelerator
Treadmill: 4 mph (15 minutes per mile)
SparkPeople 28 Day Bootcamp (Boot Camp) DVD: 12-Minute Short Cardio Sculpt Workout
Insanity: Max Recovery
Treadmill: 6 mph (10 minutes per mile)
Pull-Ups - vigorous
Treadmill: 5% Incline, 5.45 mph (11 minutes per mile)
21 Day Fix: Lower Fix
Treadmill: 5.45 mph (11 minutes per mile)
Treadmill: 15% Incline, 5.45 mph (11 minutes per mile)
SparkPeople 8-Minute Athletic Intervals Cardio Workout Video
Chair exercise, moderate to vigorous intensity
SparkPeople Total Body Sculpting DVD: Bodyweight Burn (Coach Nicole)
Orangetheory (general)
Video: 14-Minute Cardio Dance Workout from Hemalayaa's "Bollywood Burn" DVD
Video: 12-Minute Low Impact Cardio Workout from Andrea Metcalf's "Keeping Fit: Cardio" DVD
Treadmill: 6.6 mph (9 minutes per mile)
Treadmill: 5% Incline, 6 mph (10 minutes per mile)
Pilates
Cardio Dancing (including aerobic dance, Zumba, Hip Hop HUSTLE)
p90x2: Shoulders and Arms
p90x3: Yoga
p90x3: Eccentric Upper
Elliptical Trainer
Treadmill: 20 km/h (3 minutes per km)
Ski Machine
Treadmill: 5% Incline, 15 km/h (4 minutes per km)
SparkPeople Cardio Blast DVD: 80s Aerobics (Coach Nicole)
p90x: Kenpo X
Insanity: Plyometric Cardio Circuit
p90x3: Total Synergistics
p90x: Plyometrics
Aerobics, general, low impact (including Walk Away The Pounds)
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