PROGRAM FORMAT SAMPLE_NOV 05

							                               SAMPLE PROGRAM FORMAT 4
You are highly motivated and resourceful Heartmoves leaders. Sample Heartmoves Program Formats are simply
different ideas to use in your Heartmoves programs (group or personal). All samples have been used and have
worked well. You can use it as a guide and vary where necessary. If you have any ideas you would like to share in
these newsletters, please forward them to deborah.huff@heartfoundation.com.au or fax 02 4952 4626.
                                           PROGRAM FORMAT DEC_06
Group / Individual                   Group or individual
Equipment                            Basic equipment – barbell (with or without weights), step platform and
                                     dumbells.
Program Component                    Endurance / strength – with each exercise being maintained or modified 1
                                     minute – total of approx 24 minutes
Other considerations                 All the variations to the exercises to cater to the individual needs. The size of
                                     the room will affect the instructions given about placement of the equipment.
                                         INSTRUCTIONS
 At the end of your regular 10min warm-up, explain the format of the session and use the
 set up of equipment as part of end of the warm up –
   Place your bar (+/- weight) at one end of the room; place your step in a position about 8 walking steps away
   across the room, place your dumbells in a position a further 8 walking steps which will leave some space at
   the other end of the room for us to move
If a group session, then bars form one line, steps form another line and dumbells another – separated by a little
bit space to move between bars / steps / dumbells, with the “space” at the far end of the room available for all
participants to do their “aerobics moves”.
1. Explain that the whole group will start in the space end of the room with an exercise and as a
    group will move to each of the dumbells, steps and bars for 1 exercise.
2. After the bar, they will make their way back to the space and add on an extra exercise and do the
    same for each one as they move through the equipment.
3. Seated versions (and other variations) are offered for each exercise.
Depending on how long you spend on each one, after you reach 3 exercises at each station, you can
work back down to 2, then 1 again.
       A=Space                  B=Dumbells                    C=Steps                   D=Bar
Time 1:                   Time 1:                    Time 1:                   Time 1:
Knees up with bicep       Marching on the spot –     Right leg basic step –    Wide squats – bar on
curl arm                  lateral raise with arm     natural swing arms        shoulders or held in front
                          (elbow at 90o)             (Floor version – R leg    Then walk back to A –
                                                              easy walk)                   grab a drink on the way
Time 2:                       Time 2:                         Time 2:                      Time 2:
a. Side tap with              a. Heels digs out in            a. Two side steps – over     a. Use bar as weight or
shoulder fly arms             front with bicep curl arm       the top of step – shoulder   as support in front – calf
                                                              press arm (Floor version –   raises (1 or 2 feet at a
b. Knees up with bicep curl   b. Marching on the spot –
arm                           lateral raise with arm (elbow   2 side steps)                time)
                                    o
                              at 90 )                         b. Left leg basic step –     b. Wide squats
                                                              natural swing arm
                                                                                           Then walk back to A –
                                                                                           grab a drink on the way
Time 3:                       Time 3:                         Time 3:                      Time 3:
a. Step touch – low row       a. Marching on the spot         a. On top of the step, tap   a. narrow squat – bar on
with arms                     shoulder press arms             toes back to floor (right    shoulders or held in front
                              (one at a time)                 then left) – Floor version
b. Side tap with shoulder                                                                  b. Use bar as weight or as
fly arms                                                      is same just not on step     support in front – calf raises
                              b. Heels digs out in front
                              with bicep curl arm             b. Right leg basic step –    (1 or 2 feet at a time)
c. Knees up with bicep curl
arm                                                           natural swing arm            c. Wide squats
                              c. Marching on the spot –
                              lateral raise with arm (elbow
                                    o
                                                              c. Left leg basic step –
                              at 90 )                         natural swing arm


Then walk back to A – grab a drink on the way – if going to reverse the pyramid OR move to cool down phase