PROGRAM FORMAT SAMPLE 3
Welcome to the second sample format for a Heartmoves Program. As you know, 1 new idea used well can give you a new range of
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PROGRAM FORMAT JUNE 2006
Group / Individual
Equipment
Program Component
Other considerations
Personal Training or Small Group
Some basic equipment will be required – see station descriptions below
Endurance in a circuit (8 stations) – with each exercise being maintained or modified
for approx. 2 mins with time between each station to move to the next exercise – you
could repeat this circuit
All the variations to the exercises to cater to the individual needs including seated
versions
INSTRUCTIONS

After the warm-up, the client can commence the first station
Station 1: “Throws”
Action: Participants throw the ball against a wall and catch – keep
repeating for the duration of the station
Move to next station – walk with bicep curl arms
Station 2: “Relay”
Action: All tennis balls start in Bucket #1 and the participant picks up
one ball at a time and deposits it in Bucket #2 placed a reasonable
distance from Bucket #1 (eg 5-10metres). Once all the balls have been
transferred, the process can be repeated (this time from Bucket #2 to
Bucket#1).
Move to next station – walk with upright row arms
Station 3: “Sit and Stand”
Action: Participants sit and stand 2-3 times then walk to the next
chair and repeat until the end of the row then walk to the beginning
again. You could repeat or change the exercise on the chair, still
utilising the legs
Move to next station – walk with shoulder press arms
Station 4: “Bounce”
Action: Bounce the Fitball:
1) two hands together; 2) two hands alternating single bounce then
double bounce per hand; 3) Right only; 4) Left only.
Move to next station – walk with chest press arms
Station 5: “Stepping”
Action: Participants step up and down, leading with the RIGHT leg
only (left leg later)
Move to next station – walk with upright row arms
Station 6: “Bar work”
Action: Participants use the bar and perform 3 different upper body
exercises for approx 8 repetitions each, then repeat (Heartmoves
leader demonstrates & monitors exercise the exercise and indicates the
time to change) – eg bicep curl, shoulder press, front raise, upright row
Move to next station – walk with giving arms a rest
Station 7: “Floor Work”
Action: Participants from neutral standing position, transfer weight
(not-lunge): 1) forward and backward (alternate R leg and L leg); 2)
right and left
Move to next station – walk with giving arms a rest
Station 8: “Stepping”
Action: Participants step up and down, leading with the LEFT leg only
(right leg earlier)

Slow cool down and stretching
You will need:
Basketball (or a lighter bouncy ball) and a wall
Target: Upper Body (+ co-ordination)
You will need:
2 Buckets and a number of tennis balls
Target: Endurance (+ co-ordination and
functional work)
You will need:
Chairs (4-5 in a row)
Target: Leg Strength (+ functional work)
You will need:
Fitball
Target: Upper Body Endurance
You will need:
Step platform (or version of)
Target: Endurance (+ balance)
You will need:
A bar (with or without weight plates at
either end)
Target: Upper Body Strength
You will need:
No equipment
Target: Balance
You will need:
Step platform (or version of)
Target: Endurance (+ balance)