Basic Cardio/Strength Workout
Created by Rachel Steinberg, 3LPlace, March 2017
Applies to: Life Skills, Awareness Development and Executive Function, Self-Awarenenss
Purpose: Improving cardiovascular and strength endurance
Objectives:
- Waking up the body
- Improving muscle tone and grip
- Improving focus
- Categorization (positive, negative and neutral)
- Managing stress and anxiety
Materials needed:
- Visual Supports (example attached below)
- Appropriate workout equipment
Activity Steps
1. Make a plan together using visual supports:
-Consider offering two different options for:
- Ramp up activity (example: brushing or brain gym)
- Physical warm up (ex: active stretching or running in place)
- Cardio activity (example: jumping on a trampoline or treadmill)
- Strength activity or series (example: push-ups, yoga ball sit ups, dumbbell exercises)
-Quantify each activity in either number of reps or amount of time (example: ‘twenty jumping jacks’ or ‘two songs of your choice’)
-Review visually reinforced plan with the member before beginning
-Fill up your water bottles!
2. Implement the plan
- Adapt to support the member’s needs: (example: modeling, doing the activity in tandem)
- Check in after each step, rate exertion level from 1-6 (1- easy, 3-neutral, 6- hard)
- Be a cheerleader!
3. When finished:
- Rate total exertion level from 1-6 (1- easy, 3-neutral, 6- hard)
- Discuss what worked and what didn’t work, and how to improve for next time
- Discuss to what extent the member enjoyed or disliked the experience and why
- Draw conclusions about the member’s overall skill level and ability for physical exertion in this form
- Reflect on how this information is helpful and discuss if this type of basic workout is the best way to implement physical activity for the member