Cardio Series

Orientation: Standing

A Cardio Series delivers full-body conditioning and elevates heart rate through continuous movement.

It might look like a dance-based aerobic combo, a boxing drill, or high-intensity bursts built into a strength-focused series. Cardio is typically placed early in class when participants have the most energy. Props like light weights, bands, or bodyweight can be used to add variety and intensity.

Framework Tip

Use music strategically to guide tempo and intensity, and provide options to adjust speed, range of motion, and impact.

Cardio Exercises

High Knees

High Knees can be upright or combined well with Hamstring Curls as in “Rocking Horse”.
Hamstring Curl

In a Cardio Series, Hamstring Curl combines with High Knee for “Rocking Horse”.
High Knees with Rotation
External High Knees with Rotation
Oblique Pulls
Lunge Repeaters

Drive the knee up and tap the foot back. Can go for speed or add plyometrics.
Ski Slope Repeaters

Repeaters with a gliding disc under back foot. ie. increase speed; bring the hands down to plank and slide the foot out and in and back up; change Range of Motion.
Ski Slope Side Lunge Repeaters

Another variation of Repeaters, but on the Frontal Plane.
Transverse Lunge Repeaters

Variation on the Transverse Plane. Aka Skaters with a Gliding Disc.
Skaters

Step or jump to the side, cross midline with the back leg and tap down then switch.
Wood Chops
Standing Core Bob and Weave

With or without a jab.

Cardio Choreography

Featured

Emmy Meli “I Am Woman”

This Squat, Core and Cardio Series transcends a workout and transforms you from the inside out. Participants tell me years later that they remember this track.

Taylor Swift “The Man”

This Ski Slope Lunge & Cardio Series uses Repeaters as a metaphor for running as fast as you can, without going anywhere!

Shakira “She Wolf”

Syncopated Squats and Plié Pops, OH MY! Work your brain and body as you work up a sweat. Options for all levels.

Michael Jackson “Thriller - Steve Aoki Remix”

Grab a glider and slither and slide to the beat. This track combines Lunges, Hamstrings and includes a fun “Monster walk” at the end!

Meghan Trainor “Evil Twin”

This choreo to “Evil Twin” by Meghan Trainor embodies the duality of self-love and self-neglect. It teaches us to love and embrace both sides!

Ariana Grande “thank you, next”

HIIT the Barre with a Squat Series that incorporates strength and builds cardiovascular endurance.

Fleur East “Lucky”

This First Position Series will exercise both your brain AND your body!

George Michael “Freedom ‘90 Back to Reality Remix”

This “Freedom” remix with “Keep Moving” by Soul II Soul will make you forget how hard you’re working. Grab your ball and get ready for a yoga-barre fusion Lunge Series with a Cardio Burst.