CARDIO - ユアシェイプ2012海外版用メモ

CARDIO　10項目

名	時間	難易度	目安
BREAK A SWEAT(A)	2分	レベル1	15kcal
BREAK A SWEAT(B)	5分	レベル1	37kcal
BREAK A SWEAT(C)	11分	レベル1	63kcal
BREAK A SWEAT(D)	12分	レベル2	83kcal
BREAK A SWEAT(E)	15分	レベル2	76kcal
BREAK A SWEAT(F)	15分	レベル2	106kcal
BREAK A SWEAT(G)	15分	レベル3	83kcal
BREAK A SWEAT(H)	24分	レベル3	---
BREAK A SWEAT(I)	31分	レベル3	約200kcal
EXTREME TRAINING	38分	レベル3	約260kcal

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BREAK A SWEAT(A) 2分 レベル1 15kcal

Routine 1

Step Touch x12

Low Leg Curl x12

Squat Kick Combo x6

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BREAK A SWEAT(B) 5分 レベル1 37kcal

Routine 1	Knee Front x16	Squat Punch x16	Low Leg Curl x16
Routine 2	Knee Front x16	Squat Punch x16	Low Leg Curl x16	R1リピート

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BREAK A SWEAT(C) 11分 レベル1 63kcal

Routine 1	Step Touch x16	Knee-Up Punch x16	Sumo Knee Lift x8
Routine 2	Power Jog x16	Dynamic Leg Curl x16	Squat Kick Combo x8
Routine 3	Step Touch x16	Knee-Up Punch x16	Sumo Knee Lift x8	R1リピート
Routine 4	Power Jog x16	Dynamic Leg Curl x16	Squat Kick Combo x8	R2リピート

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BREAK A SWEAT(D) 12分 レベル2 83kcal

Routine 1	X-Jog x16	Dynamic Leg Curl x16	Jab Knee-up x8
Routine 2	Knee Side x16	Squat Kick Combo x8	Knee Side x16
Routine 3	Sprint Knee-Up x16	Low Leg Curl x16	Sprint Knee-Up x16
Routine 4	X-Jog x16	Dynamic Leg Curl x16	Jab Knee-up x8	R1リピート
Routine 5	Knee Side x16	Squat Kick Combo x8	Knee Side x16	R2リピート

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BREAK A SWEAT(E) 15分 レベル2 76kcal

Routine 1	Power Jog x16	Squat Punch x16	Slide Knee Cross x16
Routine 2	Sumo Pulse x8	Knee-Up Cross x16	Sumo Pulse x8
Routine 3	X-Jog x16	Shuffle Cross-Punch x8	Jumping Jack Punch x8
Routine 4	Power Jog x16	Squat Punch x16	Slide Knee Cross x16	R1リピート
Routine 5	Sumo Pulse x8	Knee-Up Cross x16	Sumo Pulse x8	R2リピート
Routine 6	X-Jog x16	Shuffle Cross-Punch x8	Jumping Jack Punch x8	R3リピート

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BREAK A SWEAT(F) 15分 レベル2 106kcal

Routine 1	X-Jog x16	Double Knee-Up Punch x16	Power Skate x16
Routine 2	Sprint Knee-Up x16	Jumping Jack Punch x8	Sprint Knee-Up x16
Routine 3	X-Jog x16	Shuffle Cross-Punch x8	Jumping Jack Punch x8
Routine 4	X-Jog x16	Double Knee-Up Punch x16	Power Skate x16	R1リピート
Routine 5	Sprint Knee-Up x16	Jumping Jack Punch x8	Sprint Knee-Up x16	R2リピート
Routine 6	X-Jog x16	Shuffle Cross-Punch x8	Jumping Jack Punch x8	R3リピート

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BREAK A SWEAT(G) 15分 レベル3 83kcal

Routine 1	Flying Jog x16	Oblique Swing x16	Oblique Swing x24
Routine 2	Jab Knee-up x8	Triple Run Punch x16	Slide Jump x8
Routine 3	Punch Side-Leap x16	Plyo Leg Curl x8	Shuffle Cross-Punch x8
Routine 4	Flying Jog x16	Oblique Swing x16	Oblique Swing x24	R1リピート
Routine 5	Jab Knee-up x8	Triple Run Punch x16	Slide Jump x8	R2リピート
Routine 6	Punch Side-Leap x16	Plyo Leg Curl x8	Shuffle Cross-Punch x8	R3リピート

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BREAK A SWEAT(H) 24分 レベル3 ---

Routine 1	Power Jog x24	Jumping Jack Punch x12	Punch Side-Leap x24
Routine 2	Triple Run Punch x24	Sumo Jump x24	Slide Knee Cross x24
Routine 3	Tap Side Tap Back x24	Slide Jump x12	Tap Side Tap Back x24
Routine 4	Knee-Up Cross x24	Jumping Jack x24	Combo Squat Hips x12
Routine 5	Power Jog x24	Jumping Jack Punch x12	Punch Side-Leap x24	R1リピート
Routine 6	Triple Run Punch x24	Sumo Jump x24	Slide Knee Cross x24	R2リピート
Routine 7	Tap Side Tap Back x24	Slide Jump x12	Tap Side Tap Back x24	R3リピート
Routine 8	Knee-Up Cross x24	Jumping Jack x24	Combo Squat Hips x12	R4リピート

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BREAK A SWEAT(I) 31分 レベル3 約200kcal(完走出来ず)

Routine 1	High Knees Run x24	Squat Kick Combo x12	Shuffle Cross-Punch x12
Routine 2	Biceps Lunge x12	Sumo Side-To-Side x12	Plyo Leg Curl x12
Routine 3	Punch Side-Leap x24	Cross Ski x24	Sumo Jump x24
Routine 4	Jab Knee-up x12	Knee Lunge Combo x12	Twist Jump x24
Routine 5	Sprint Jump x24	Sumo Knee Lift x12	Sprint Jump x24
Routine 6	High Knees Run x24	Squat Kick Combo x12	Shuffle Cross-Punch x12	R1リピート
Routine 7	Biceps Lunge x12	Sumo Side-To-Side x12	Plyo Leg Curl x12	R2リピート
Routine 8	Punch Side-Leap x24	Cross Ski x24	Sumo Jump x24	R3リピート
Routine 9	Jab Knee-up x12	Knee Lunge Combo x12	Twist Jump x24	R4リピート
Routine 10	Sprint Jump x24	Sumo Knee Lift x12	Sprint Jump x24	R5リピート

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EXTREME TRAINING 38分 レベル3 約260kcal(完走出来ず)

Routine 1	High Knees Run x24	X Sumo Jack x24	Punch Side-Leap x24
Routine 2	Sprint Jump x24	Shuffle Cross-Punch x12	Sprint Jump x24
Routine 3	Plyo Lunge x24	Sumo Jump x24	Triple Run Punch x24
Routine 4	Sprint Knee-Up x24	Low Leg Curl x24	Sprint Knee-Up x24
Routine 5	X Sumo Jack x24	Knee-Up Punch x24	X-Jog x24
Routine 6	Plyo Leg Curl x12	Lunge Hook x24	Twist Jump x24
Routine 7	High Knees Run x24	X Sumo Jack x24	Punch Side-Leap x24	R1リピート
Routine 8	Sprint Jump x24	Shuffle Cross-Punch x12	Sprint Jump x24	R2リピート
Routine 9	Plyo Lunge x24	Sumo Jump x24	Triple Run Punch x24	R3リピート
Routine 10	Sprint Knee-Up x24	Low Leg Curl x24	Sprint Knee-Up x24	R4リピート
Routine 11	X Sumo Jack x24	Knee-Up Punch x24	X-Jog x24	R5リピート
Routine 12	Plyo Leg Curl x12	Lunge Hook x24	Twist Jump x24	R6リピート