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Walking / Running
Ageless: Cardio Fun
SparkPeople: 28-Day Boot Camp - Warm-up
Classic Flow Yoga: Tree and Pigeon
Cardio Kick: Warm-Up
Arthritis Rx: Core Yoga
Cardio for Beginners: Cardio Dance
Core Fusion Body Sculpt: Stretch Sculpt
Pilates: Core Strength
Exhale Thighs and Glutes: Pigeon Plus!
Flow Yoga for Beginners: Foundation Flow, Part 1
Yoga: Sun Salutation Waves
Classic Flow Yoga: Warm-Up
Intervals of run/walk or walk/jog: 6 mph or slower (> 10 minutes per mile)
6-Pack Stability Ball Workout
Prenatal Yoga: Neck and Shoulder Release
Shiva Rea Yogini: Radha Namaskar, Part 1
Dance and Be Fit Hip Hop: Sexy Sculpt, Part 2
Pilates: Cooldown
Shiva Rea Yogini: Hridaya Namaskar, Part 1
Coach Nicole's Favorites: BOSU Squat with Press
15-Minute Ball Workout
Exhale Thighs and Glutes: No Holds Barre-d
Booty Boot Camp With Kenya Moore: Abs and Cooldown
Yoga Blast: Warm-Up
Postnatal Rescue: Lower Body Love
Sports
Volleyball: Sand
Racquetball: casual
Rugby
Basketball
Baseball
Golf: carrying clubs
Golf: Using Cart
Volleyball: general
Swimming: breaststroke
Swimming: crawl
Handball
Boxing
Crewing
Soccer
Tennis
Football: competitive
Swimming: treading water
Volleyball: gym
Curling
Football: touch, flag
Diving
Bowling
Racquetball: competitive
Water Polo
Softball
Strength
Single Leg Calf Raises at Wall
Fit, Firm and Fired Up DVD: Call on Your Core (exercises)
Clamshell Crunch with Ball
Assisted Triceps Dip Machine
Step-Ups
Seated Forward Bend
Lunge & Twist with Medicine Ball
Myofascial Gluteal Release
Alternating Biceps Curls with Mini Stepper
Isometric Shoulder Hold with Towel
Single-Arm Dumbbell Biceps Curls
Stationary Lunges with Dumbbell Press
Lateral Shoulder Raises with Mini Stepper
Forward Lunges
Reverse Disco Step
Double Crunches with Medicine Ball
Dumbbell Shrugs
Curves Circuit Training
Straight-Arm Lat Pulldown on Cable Cross Machine
Seated Dumbbell Concentration Curls
Myofascial Upper Back Release
Seated Row Machine
Balance Board Pushups
Wide-Leg Advanced Hamstring Stretch
Advanced Wood Chop with Medicine Ball
Ladies Workout Express Circuit Training
Plank
Modified Pushups
Partner Sit-Ups with Medicine Ball Toss
Straight-Arm Plank on Foam Roller
Home Activities
Farm Work: general
Snow Blower: Walking
Mowing Lawn: Push, Power
Raking Lawn
Painting
Construction
Snow Shoeing
Digging: Heavy
Chopping Wood
Shoveling Snow
Operating Heavy Machinery
Mowing Lawn: Push, hand
Heavy Cleaning or house cleaning
Moving: carrying boxes
Gardening
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
Treadmill: 15% Incline, 12 km/h (5 minutes per km)
Rope Jumping:Fast
Insanity Asylum: Back to Core
SparkPeople Cardio Blast DVD: Cardio Bootcamp (Coach Nicole)
BodyBeast: Beast Abs
Kickboxing (includes Turbo Jam)
Biking/Cycling: 10-11.9 mph (6 minutes per mile- 5 minutes per mile)
SparkPeople: 6-Minute Butt Blasting Workout Video
SparkPeople Cardio Blast DVD: Jump Rope (Coach Nicole)
Cycling > 20 mph (bicycle, biking, bike riding)
Chair exercise, moderate to vigorous intensity
p90x3: Eccentric Upper
BodyBeast: Block 2 Back
Insanity: Cardio Recovery
Treadmill: 5% Incline, 5 mph (12 minutes per mile)
Sit-Ups - vigorous
BodyBeast: Block 2 Shoulders
Treadmill: 15% Incline, 20 km/h (3 minutes per km)
Treadmill: 5% Incline, 5.45 mph (11 minutes per mile)
Biking/Cycling: >15 km/h (4 minutes per km)
Treadmill: 5% Incline, 7.5 mph (8 minutes per mile)
Treadmill: 10% Incline, 5 mph (12 minutes per mile)
p90x3: The Challenge
Nordic Walking (with poles): 3.5 mph (17 minutes per mile)
Treadmill: 15% Incline, 10 km/h (6 minutes per km)
Jumping rope (slow)
p90x3: Triometrics
p90x3: Ab Ripper
Hooping exercise (hula hooping)
SparkPeople 10-Minute Cardio Kickboxing Workout Video (Coach Nicole)
Wii Fit Super Hula Hoop
Nordic Walking (with poles): 2.5 mph (24 minutes per mile)
BodyBeast: Block 2 Arms
SparkPeople: 20-Minute Dumbbell Workout Video
Nordic Walking (with poles): 2 mph (30 minutes per mile)
Treadmill: 10% Incline, 3.15 km/h (19 minutes per km)
Treadmill: 5% Incline, 20 km/h (3 minutes per km)
SparkPeople 8-Minute Athletic Intervals Cardio Workout Video
BodyBeast: Block 1 Back and Bis
p90x2: Ab Ripper
Treadmill: 15% Incline, 3.15 km/h (19 minutes per km)
p90x2: Total Body
Insanity Asylum: Speed and Agility
SparkPeople Cardio Blast DVD: Walk It Out Workout (Coach Nicole)
SparkPeople Total Body Sculpting DVD: Bodyweight Burn (Coach Nicole)
Treadmill: 15% Incline, 3 mph (20 minutes per mile)
Treadmill: 5% Incline, 2.5 mph (24 minutes per mile)
Treadmill: 15% Incline, 6.6 mph (9 minutes per mile)
Treadmill: 5% Incline, 6 mph (10 minutes per mile)
Treadmill: 10% Incline, 6.6 mph (9 minutes per mile)
Video: 12-Minute Low Impact Cardio Workout from Andrea Metcalf's "Keeping Fit: Cardio" DVD
Wii Fit exercise (beginner or low intensity)
Step Aerobics (high impact)
Treadmill: 10% Incline, 4 mph (15 minutes per mile)
Water aerobics
BodyBeast: Block 1 Shoulders
SparkPeople 10-Minute Jump Rope Cardio Workout Video (Coach Nicole)
Treadmill: 5% Incline, 4.6 km/h (13 minutes per km)
Treadmill: 5% Incline, 15 km/h (4 minutes per km)
Wii Fit Free Run
SparkPeople Total Body Sculpting DVD: Sizzle Sculpt (Coach Nicole)
21 Day Fix: Total Body Cardio Fix
Stationary, exercise or recumbent bike: vigorous (> 15 mph)
Wii Baseball game
Gazelle, with added resistance
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