11full body workout

Full Body Workout

FULL BODY WORKOUTS1) Shallow Water Workouts

a) Ski and Kick H2O Styleb) Circle Powerc) Wet & Wild 3d) Aqua Stationse) Wet & Wild 6 f) The Great Wall Workoutg) Seniors Are Great!!h) Shallow Ladderi) Pyramids Galore!j) Aerobic/Dk) New Ideas for Shallow Waterl) See the Whole Room-Mid to Shallow Waterm) Interval Shallow to deep water routinen) Cardio Night (Shallow water) o) More new ideas for shallow waterp) Aqua Boot Campq) Cardio Shallowr) Shallow Water Workouts) Wear ‘em out!!!t) Work those arms!u) Shallow Cardio Selectionv) Aqua Blocks-Shalloww) AquaBoxx) Combo Drills/Crunch/Mega Armsy) Wet & Wild with Weightsz) Polymeric H2O

All Exercises were found at: McKelvey, V.. N.p.. Web. 27 Nov 2013.

<http://www.turnstep.com/Patterns/Aquatic/>.

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2) Deep End Workoutsa) Deep End Kick with Ballb) More for the Deep Endc) Deep Water Ball Workoutd) Deep Water Blaste) Deep Water Funf) Opposites Attractg) Intervals for Deep Waterh) Newbie Instructor Deep Water

Workouti) Deep Water Workout w Variety!j) Rob’s deep Water Workoutk) Anne’s Deep Water Aqua Combosl) Deep H2O Burnm) Deepwater & Traveln) Work it on the Deep Endo) Deep H2Op) Deep Waterq) Deep Ladder

Full Body Workout

FULL BODY WORKOUTS Cont..

3) Individual Exercise/intervals a. Aqua Line Dancingb. The Cross Stitchc. Hammerd. Party Boate. Crab Scootf. Mountain Cliff Walkingg. Tree Frogsh. Killer Froggiesi. Reach & Swingj. Aqua Add Add Add on!k. Muscle Conditioning Workoutl. There’s no place like homem. Aqua Funn. Circle Comboo. Bahrain Aqua 1p. Intervals with Dale Bridgesq. Aqua is not for the wearyr. Making an “impact” in the waters. Burn that fatt. S[pts Training Circuit u. Strike!!!v. Hot Water!!!w. Easy Aqua Box Patternx. Combo Jack’s

4) Full Routines Part 1-Boxinga. Aqua Boxb. Wet & Wild Water Boxing #3c. Splash Water Boxingd. Interval Skise. Box in the Pool f. Judy’s Jabsg. Box Comboh. Raising that Heart Rate!!!!i. Jeaneth’s Aqua Kickboxing Movesj. Aquatic Sports Conditioningk. Sports Moves



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3) Full Routines Part 2a. April Showers Workoutb. Aquatic Power Intervalsc. Barbell Workoutd. Wide World Of Sportse. Rocking Horsef. Sweatin in the H2Og. Water Combosh. Water WOrkin’!!!i. Simple but effectivej. Wet & Wild 4k. Lynda’s Aqua Patternsl. Aqua Boogiem. Wet and Wild 7 n. Intensity of Efforto. Swim for your lifep. Aqua-funq. Cardio Classicr. Go H2Os. Wet & Wild 9 t. Whirlpool Add-Onu. Legs, Abs and Arms-Great combo!v. Aquatics Arthritis Classw. KB’s Wet Sweatx. Splash With Cardioy. Aqua-Aerobicsz. KB’s White Water Workoutaa. Aqua Blockbb. Aqua Blockscc. Jess’s Aquadd. Traveling Aquaee. The Crab Shuffleff. Group Rotationgg. KB’s H2O Attackhh. Nebie Aquatic Classii. Kicking legs & Pumping armsjj. Another Newbie Aquakk. Friday Classll. Aqua Soxmm. Aqua Cross Training

Full Body Workout

SHALLOW WATER WORKOUTS

Ski and Kick H20 Styleaqua and arthritis for I start with a rocking horse - rocking toward the deep end:

Rock with the horse down to deep end for 8 counts Rock back towards the shallow end (horse same way) for 8 counts Change to a straight legged horse down to deep end for 8 counts Rock back again towards the shallow end for 8 counts Take to a cross country ski towards the deep end for 8 counts TURN AROUND!!! Go double time cross country towards the shallow end for 8 counts From this point with one leg (I usually use the inside leg towards the front of the pool) Do a one legged kick front and back on the same leg and move back for 8 counts Take this same kick (same leg) and move forward for 8 counts (it is kind of like a front

and back karate kick)

Change to a pendulum in the front and move toward the deep end of the pool and repeat on the other leg. Be sure the class does the one legged kick on the opposite leg that they have used. I teach aqua 3 to 5 classes a week and the class really seems to like this move. It really makes the legs and heart work. You can always put a small combo in the middle instead of the pendulum before you make a change.

Circle PowerThe following moves can be used in almost any level class: moderate, fast-paced, or with seniors. The idea here is to create a "current", which of course means more resistance. Each time you turn, changing the move and the direction, the pattern goes against the current of water. A minimum of 8 counts of each move is suggested, or travel at least half way around the circle before changing.

SHALLOW WATER. This set is best performed in a large circle facing into the center; minimum of 5-6 participants.

Begin with half-jacks, traveling sideways to the left (clockwise) 1/4 Turn right and jog forward with breaststroke arms (counterclockwise) 1/4 Turn right (now facing out) and half-jacks right (clockwise) 1/4 Turn right and jog backward with arms scooping forward (counterclockwise) 1/4 Turn right to begin again

DEEP WATER. This swimming oriented activity can be performed with or without flotation equipment depending upon the students' skill levels. Begin in large circle facing into the center.



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3) Full Routines Part 2a. April Showers Workoutb. Aquatic Power Intervalsc. Barbell Workoutd. Wide World Of Sportse. Rocking Horsef. Sweatin in the H2Og. Water Combosh. Water WOrkin’!!!i. Simple but effectivej. Wet & Wild 4k. Lynda’s Aqua Patternsl. Aqua Boogiem. Wet and Wild 7 n. Intensity of Efforto. Swim for your lifep. Aqua-funq. Cardio Classicr. Go H2Os. Wet & Wild 9 t. Whirlpool Add-Onu. Legs, Abs and Arms-Great combo!v. Aquatics Arthritis Classw. KB’s Wet Sweatx. Splash With Cardioy. Aqua-Aerobicsz. KB’s White Water Workoutaa. Aqua Blockbb. Aqua Blockscc. Jess’s Aquadd. Traveling Aquaee. The Crab Shuffleff. Group Rotationgg. KB’s H2O Attackhh. Nebie Aquatic Classii. Kicking legs & Pumping armsjj. Another Newbie Aquakk. Friday Classll. Aqua Soxmm. Aqua Cross Training

Full Body Workout

Swim sidestroke to the left (clockwise) 1/4 Turn right and swim breaststroke (counterclockwise) 1/4 Turn right (now facing out) and swim sidestroke to the right (clockwise) 1/4 Turn right and swim elementary backstroke 1/4 Turn right to begin again.

Wet & Wild 3This is a shallow water routine

Pattern 1

Start students jogging in place In place do a knee tuck (bring knees to chest and grab knees without a rebound) Do this several times. Now have students travel forward with the jog Move backwards using the knee tuck Do this several times.

Add On: After moving back with knee tuck add a tuck jump with a rebound (l2x)

Repeat entire sequence several times

Pattern 2

Run backwards Kick forward, travel forward

Do several times

Combine it with pattern one (on the last tuck jump with rebound from pattern one do l80 jump turn and begin pattern 2 immediately)

Pattern 3

Right leg forward for a rocking horse in place (quadriceps with a hamstring curl) Right leg forward-- straight leg rocking horse in place Next use the straight leg rocking horse and travel backwards (it is like a backward leap) Next leap forward with the right leg in front

Repeat the pattern on the right leg a total of 3 times.

Go back to combining Pattern l and 2, and when doing pattern 3 this time lead with a left leg rocking horse etc.



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Full Body Workout

Patterns l,2,3 go together.

Pattern 4This pattern makes a box

Travel forward with alternating hamstring curls (north) Make a quarter turn (face east) and do a double hamstring curl backwards with a rebound. Make a quarter turn and do alternating hamstring travel backward (south) Make a quarter turn (face west) and do double hamstring curl backward with a rebound

Pattern 5This pattern makes a box

Jog forward (north) Jump a box in place (straight jump forward; jump to left; jump backwards; jump to right) 4x Jumping jacks travel west 4x Jog backwards (south) Jump a box 4x Jumping jacks travel east 4x.

Aqua StationsFor class variety, I tape up 8x10 sheets of paper with aerobic and strength moves on the pool walls or somewhere within view all around the area to be used. Depending on the size of your class, have the students divide up as equally as possible in front of each of the stations. I usually have them do the aerobic section first and then go to the strength stations, but you can mix them up or alternate cardio with strength. The following are examples:

1. Cross country ski (suspended or rebound) 2. Crab walk (knees out wide, feet flexed pushing down) 3. Straight leg front kicks (reach for your toes) 4. Circles-arms & legs (both at the same time, then reverse) 5. Swing (sitting position, legs together forward & backwards) 6. Crawl (picture a baby crawling-reach shoulders under water, knees alternate coming up

towards abdominals, feet flexed) 7. Scissor pull right (right leg reaches forward while left reaches back and then squeeze

together vertically) 8. Scissor pull left (same as above with left leg leading) 9. Jumping jacks (suspended or rebound) 10. Vertical flutter-arms push down & back

Most of these can be done suspended or substitute shallow work such as frog jumps for #4, rocking horse for #5, big jog arms up for #6, kick swing right & left for #7 & #8, quick jog for #10.



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First 30 seconds regular pace, then 1:00 minute hard & fast. Give them about 5-15 seconds to move to the next station depending on how far apart #1 & #10 are. Each group goes through each station which will take about 20 minutes and should be a good cardio workout. Then proceed to the strength stations. Examples follow:

l. Tricep overhead press or kickbacks (use medicine balls overhead) 2. Buoys - rock & press arms forward for chest & backwards for back 3. Bands - stand on tubing & pull up, palms up- for biceps 4. Buoys - cross-country arms for shoulders 5. Abdominal layouts or crunches (roll from back to abs legs extend, pull in & push all

the way back; squeeze abs to bring legs back to the front) 6. Medicine ball squeeze between knees & swing for inner thighs 7. Punch front, side, down with buoys for arms 8. Karate kick right leg to front, side & back 9. Karate kick left leg to front, side & back 10. Abductors & adductors-right & left leg pushes out & down across

Do each for about 1:30 minute: 30 second regular pace, 1:00 minute hard

With warm-up, cool down & stretch your hour should be gone!

Wet & Wild 6This aerobic pattern really uses the "drag" of the water and creates a lot of extra resistance.

Shallow (chest-deep) All the patterns are "add ons" Teach the first pattern then add the second...go back to the beginning and do pattern one and two....etc.

Pattern One

Run forward 8 counts Turn around and run forward 8 counts Turn around and run forward 8 counts Run backward 8 counts

Pattern Two

4 Jumping jacks in place Double jacks/2 straight jumps travelling forward (4 sets)*** 8 Straight jumps travelling backwards

Breakdown and move explanation: Teach this movement stationary first and then add the 2 jumps travel forward.



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Full Body Workout

***Double jack 2 straight jumps forward--jump apart in V--2 jumps on the out; when you close the jack jump 2 times but travel forward.

After travelling the double jacks 2 jumps forward run backwards and then after a couple sets add the straight jumps travelling backwards.

Pattern Three

4 Cross jacks travel forward*** 8 Frog jumps travel backwards***

Breakdown and move explanation: ***Cross jacks-- open to a V and when closing the jack cross right ankle in front of left; open to a V and when closing the jack now cross left ankle in front of right.

***Frog jumps--feet out in a V position; then jump and put the bottom of your feet together to form a diamond shape.

Teach the cross jacks in place. Teach the frog jumps in place. Then travel the pattern.

Remember after you teach this pattern go back to Pattern l and keep adding on...and then repeating from the top.

Pattern Four

4 Knee tucks travel forward with breast stroke*** 4 Knee tucks travel backwards with reverse breast stroke***

Breakdown and move explanation: ***Knee tucks--jump so knees come together in tuck position; use the breast stroke to propel you forward. This is not a rebound tuck jump.

***Reverse breaststroke--arms are open at shoulder width apart close the arms together by making a motion like you are going to clap your hands together...pull the elbows straight back and keep them in close to your rib cage..squeeze the shoulder blade together.

Teach the knee tucks in place without the arm motion. Then teach the arm motion...do with sets of 8 first.

Again don't forget to go back to Pattern one, two, three and add four.

Pattern Five

4 Forward right leg leaps*** Turn around--4 forward leaps left***



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Repeat

Explanation: ***Travel forward with the right leg leap heading north..then do l80 body turn and leap forward with the left heading south.

Pattern Six

4 Right leg lead rocking horses travel forward 8 Pendulums travel backwards--push the water side to side 4 Left leg lead rocking horses travel forward 8 Pendulums travel backwards

The Great Wall Workout

I use this for the peak portion of aqua class. Please make sure all are warmed up before attempting...

Equipment: Just dumbbells and the pool wall

Segment one

I.All facing the wall:

1 Minute skiing the wall (double time) 1 Minute flutter kicks, "making bubbles" 1 Minute donkey kicks

II.All facing wall and holding onto as quickly as you can, crossing one arm over the other- go down to the deep end. Legs are doing sissy flutter under you (not touching wall)

Once deep, use arms and lift body a little bit out of water and gently down. Go for about 1 minute. Back shallow, again crossing one arm over the other.

Segment two

I.Repeat the three minutes of skiing wall, flutter, and donkeys.

II.One side of body to wall. Dumbell in outside arm (keeping shoulders down) use one hand on wall to quickly go toward deep end. Dumbell arm goes up and down, like flying. Do not lock joints.



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Once deep, set bells on side and repeat arms-raising up and down. Go back shallow with other arm with dumbbell.

Seniors Are Great!!Here is the shallow water class.

After a good warm up:

(all moves are done at 1/2 tempo unless otherwise stated)

Wide jog 8x Pendulum 8x Knee/pendulum 8x travelling sideways following knee * Sartorious jog 16x (sometimes referred to as ankle touch) Wide jog 8x Pendulum 8x Pendulum/knee 8x travelling sideways again following the knee Sartorious jog 16x

Narrow jog (transition to next combo)

Ski 16x Tuck 4x Jack 4x Tempo jack 8x BA jack 4-8x **

Tempo hamstring jog 16x 1/2 Tempo ham jog 16x Back kicks 8x Corner kicks 8x

Wide jog (transition)

Narrow jog 8x Crossover jog 8x Tempo crossover jog 8x Swivel 8x option add on repeater knee both sides when running through the whole

routine.

They love the chance count out loud.

*Knee/pendulum: right knee with left pdl travel it to the right and just reverse it the second time with pendulum/knee to travel back to homebase.



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**BA jacks: tempo jack 3x hold 1 count (out in out hold) wide tuck 2x, jack 3x and hold 1 count (in out in) narrow tuck 2x

Remember all moves are at 1/2 tempo unless stated as tempo.

BootCamp Add-OnThis is a shallow aqua routine. Begin by choosing you or your participant's 10 favorite moves. Label them #1, #2, #3, etc. I've found it helps to have a dry erase board on the side of the pool for remembering. Enjoy!

Warm up as you desire (make sure to stretch calves--they're gonna need em!)

Run/jog 1 width of pool Do move #1 Run/jog 2 widths of pool Do moves #1 and #2 Run/jog 3 widths of pool Do moves #1, #2 and #3

***Interval*** for 20 seconds

Run/jog 4 widths of pool Do moves #1, #2, #3 and #4 Run/jog 5 widths of pool Do moves #1, #2, #3, #4 and #5 Run/jog 5 widths of pool (it's all downhill from here!) Do moves #1, #2, #3, #4, #5 and #6


Run/jog 4 widths of pool Do moves #1, #2, #3, #4, #5, #6 and #7 Run/jog 3 widths of pool Do moves #1, #2, #3, #4, #5, #6, #7 and #8 Run/jog 2 widths of pool Do moves #1, #2, #3, #4, #5, #6, #7, #8 and #9


Run/jog 1 width of pool Do moves #1, #2, #3, #4, #5, #6, #7, #8, #9 and #10

Cool down walking across pool: forward/backward/side/soldier march Stretch those legs!!!



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This pattern really makes you break a sweat. Keep in the moves as long as you want--I usually go at least 45 seconds from when the last person gets back from the jog. To keep your participants going, encourage them to focus on a particular part. For example, I'll say "Run ( ) widths--High Knees" or butt kicks, or white water, yelling the whole time :) I always alternate high intensity moves and not so intense (Move #1: Tuck Jumps, Move #2 X-Country Skis), give variations for high intensity moves, and make Move #10 participant's choice--they deserve it. The interval can be whatever you wish: flutter kicks on the side, push/pull on wall, etc.

Aqua Circuit in 2 LinesCircuit can be made more or less intense by duration of movements. More difficult: 3 minutes on circuit move, 1 minute on transition (1 set in place, 1 set traveling). Less difficult: 1 minute on circuit move, 3 minutes on transition (6 - 8 sets, traveling every other set).

Divide class into two groups - one against wall, one against lane line.

Warm-up:

Jog forward to shallow end, jog backwards down the center (ends up with 4 lines) - repeat 2-3X

Cycle #1 - Jumps

(Emphasize landing on flat feet, keeping chest lifted and shoulders down - watch for back arching with wall work)

Lane Line Straight jumps, propulsion Arm pattern: touch shoulders, straight up, touch shoulders, cross wrists chest high

Wall Hold wall, jump straight up Variation: jump up, twisting to right, touching left hip, repeat opposite side

Transition to switch sides:

Kicks, moving forward 8x (16 counts) Pendulum swing 8x (16 counts) - turn to face center Alternate kicks 3x (right-left-right) jack (8 counts)

Repeat for a total of 4 sets, changing lead leg each time

Complete 2nd movement for Cycle #1 Groups stay in same place for Cycle #2



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Cycle #2 - Tucks

(Emphasize curving back to tuck in, keep shoulders pulled down, focus on abs)

Lane Line Tuck in, supine on water surface, explode legs into wide "V", tuck in again, bounce down to pool floor

Wall Face & hold wall, tuck jump feet on wall, jack wide on wall, tuck jump in again, bounce down to pool floor


High knees, moving forward 8x (16 counts) Scissors jacks 8x (16 counts) - turn to face center Right knee, jack; left knee, jack (8 counts)

Repeat for a total of 4 sets


Cycle #3 - Kicks

(Emphasize landing flat on bouncing foot, standing tall with shoulders pulled down. At wall, watch for arching backs - may need to kick lower and/or drop chest and shoulders closer to water surface rather than standing straight)

Lane Line Kick swing: Bounce on left foot as the right one swings out side and then across center. Keep knee pointed to ceiling, foot flat. Arms move in opposition to legs. Repeat on opposite side after 1 - 2 minutes. (Contraindicated for pregnant, hip replacement or low back problems - stop kick swing at center line)

Wall Hold wall and lengthen arms so chest and shoulders can lower. Bounce on left foot as right knee bends and right toe touches the wall then right leg explodes back into a hip extension. Repeat on opposite side after 1 - 2 minutes.


Cross country ski, moving forward 8x (16 counts) Cross country with a tuck as legs switch 8x (16 counts) - turn to face center Jack, tuck (4 counts)



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Cycle #4 - Cross-country

(Emphasize landing flat on bouncing foot, standing tall with shoulders pulled down.)

Lane Line Cross Country Ski: Propulsion out of water for 1 - 2 minutes then suspended 1 - 2 minutes.

Wall Mountain climber: Face and hold wall, perform a cross country ski with one knee bent and foot on wall while the other foot bounces on pool floor. Alternate for 1 - 2 minutes then change tempo to double bounces and/or single, single, double bounce for another 1 - 2 minutes


Instep touches forward 8x (16 counts) Twist 8x (16 counts) - turn to face center Twist with right knee lifted (in - out), bouncing on left foot, 6x (24 counts) 2 Jacks (8 counts)

Repeat knee twist with left knee

Complete 2nd movement for Cycle #4

Cool-Down:

Repeat all the transition choreography - Do each part 1 - 2 times

Kicks, moving forward 8x (16 counts) Pendulum swing 8x (16 counts) - turn to face center Alternate kicks 3x (right-left-right) jack (8 counts)

Repeat for a total of 4 sets, changing lead leg each time

High knees, moving forward 8x (16 counts) Scissors jacks 4x (16 counts) - turn to face center Jack, right knee, jack; left knee (8 counts)


Cross country ski, moving forward 8x (16 counts) Cross country with a tuck as legs switch 8x (16 counts) - turn to face center



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Jack, tuck (4 counts)


Instep touches forward 8x (16 counts) Twist 8x (16 counts) - turn to face center Twist with right knee lifted (in - out), bouncing on left foot, 6x (24 counts) 2 Jacks (8 counts)

Repeat knee twist with left knee-Stretch

Shallow LadderStart with exercise #1 for 15 seconds. Add exercise #2 for 15 seconds then return to #1. Continue with list until all exercises are completed. Example:

#1, #1 & #2, #1, #2 & #3, #1, #2, #3 & #4, and so on. This is great for when you are tired and don't want to get in with them. It will take about 45 minutes to complete all the exercises. When I have finished the whole list I do all the exercises for 5 seconds straight through.

1. Jumping jacks 2. Heel lifts (front) 3. Knees up 4. Cross county 5. Straight leg kicks 6. Kick side (karate) 7. Row (moving sideways 7 1/2 seconds one way & then back) 8. Back kicks 9. Cheerleader 10. V kicks 11. Jog forward & back 12. Uppercuts 13. Pendulums 14. Straight leg kicks in a circle & reverse 15. Chorus line kicks 16. Jog (arms up & out(bicep)) 17. Tuck jumps 18. Scissors 19. Downhill skis 20. Frog jumps



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Pyramids Galore!Each pyramid has 3 moves, the first being the least intense and the third being the most intense. Each move of the pyramid is done for approximately 30 seconds in the order 1,2,3,2,1. At the end of each pyramid, move number 1 is done for an extended period (about 1 minute) while an upper body (Arms) move is performed. I usually run through each pyramid twice and don't necessarily do all of them in one class. This is a shallow water workout.

Pyramid One:

1. Jog in place 2. Run in place 3. Suspended run (keep arms pumping, knees up high in front of body) Arms: tricep press (elbows in, palms down)

Pyramid Two:

1. Cross-country ski 2. Ski and tuck (knees come up between skis) 3. Ski and flutter kick (flutter 2-4 times between each ski) Arms: bicep curls

Pyramid Three:

1. Jacks 2. Reverse tuck jacks (jump up on the in with knees together) 3. Cheerleader jacks (jump up on the out, legs straight) Arms: pull back and clap in front at chest level (keep jacks low in water)--I've forgotten what this

move is called.

Pyramid Four:

1. Straddle jog (knees out to sides) 2. Frog jumps 3. Suspended straddle jog Arms: arms straight, behind you, palms in, open and close

Pyramid Five:

1. Bent knee kick 2. High straight kick (try to bring toes to surface) 3. Fast straight kick (keep knees from bending) Arms: roll arms in circle (punchbag?), reverse



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Pyramid Six:

1. Hopscotch (legs curl back, hand to opposite foot) 2. Sissy run (run with heels kicking your butt) 3. Double hamstring curl jump (I take out the jump halfway through and cue them to go for

speed) Arms: shoulder raises to side, palms down, clap at your thighs

I make a point of telling them at the start that they can stay with the first move of the pyramid if they feel the need

Aerobic/DWater aerobics Shallow water

Tape: Have lifeguard help get that set up for you Equipment: barbells, wave webs, and noodles (if there's time)

General format: I try and do each move for at least 30 seconds

Basic warm-up

Jogging across pool Forwards (2 minutes) Backwards (2 minutes) Half jacks across pool (4x) Bunny hop (2 - 3x) Jogging over a barrel (knees wide) Hopping on one foot Right foot (1x) Left foot (2x)

Advance warm-up

Jog in place Right arm in front and hold (10 seconds) Take behind (10 seconds) Repeat with left arm Kick in front (straight legs) Kick in Back (straight legs) Kick to the side Cross country (1 minute) Half jacks (1 minute) Rocking horse



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Right leg (30 seconds) Left leg (30 seconds) Repeat

Cardio

Opposite hand opposite foot (elbows up) Front (30 seconds) Back (30 seconds) Jump rope (make sure to bend knees on impact) (30 seconds) Right leg only (20 seconds) Left leg only (20 seconds) Cross country Regular (20 seconds) Pop it up (20 seconds) Shoulders in the water/no bounce (20 seconds) Regular with small and quick moves (20 seconds) Half jacks To a squat (30 seconds) To a squat with half jacks going up and out (no touch in the middle) (30 seconds) Cross country/half jack (1 minute) Rocking horse Toe up, heel up (30 seconds) Switch legs (30 seconds) Straight leg kicks Touch your toes/hands slide across water (30 seconds) Touch your toes/hands out of the water and coming down to toes (30 seconds) Frog jumps Power legs up and PUSH them down (30 seconds) Double arm pull downs (15 seconds) Cross country (15 seconds) Double arm pull downs (15 seconds) Cross country to a lunge (30 seconds)

Make a circle

Jog towards center (8 count) Jump straight up 4x Jog backwards to make circle bigger (8 count) Jump straight up 4x

Repeat

Double V-backs across pool Double arm pull downs Regular speed (10 seconds) Maximum effort (10 seconds)



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Rocking horse Moving forward Moving back Switch legs and repeat

Sprints (width of pool)

Sprint jog across toward lane line Cross country to wall 10 Push-ups (Repeat) Rocking horse forward to lane line (FAST) Switch legs and come back (FAST)

Dumb bells: deep-end

POWER SETS Cross country (legs only) (30 seconds) Half jacks (legs only) (30 seconds) Iron cross Flutter kick Easy (10 seconds) Hard (15 seconds) Easy (10 seconds) Hard (20 seconds) Charlie Chaplin to ballet (1 minute)

Crunches (all 30 seconds or so)

Regular V-ups Regular V-ups Knees to chest rotate 180 Hold on one side and crunch up Switch sides Alternate between sides (right and then left) Hearts Hold one leg up (10 seconds) crunch into it (20 seconds) repeat with other leg V-ups (50 seconds: 10 second regular V-ups, 5 second hold, 10 second pulse and repeat) Shoot throws Side-to-side pendulum -Cool down



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New ideas for shallow waterNew ideas for shallow water

I enclose five further patterns to add to your repertoire. Patterns 1-3 can be used as separate sections or one after the other with the same leg leading. You may need a transitional move before going onto the other lead leg. I usually get my members to move closer together for patterns 1-3, facing the diagonals.

(1) Rocking horse

Rocking forwards, rocking backwards (Kicking heel to bottom and bring other knee to chest)

Right leg leads: Rock forwards onto right foot, left heel kicks to bottom. Rock back onto left foot, right knee to chest.

Repeat with left leg leading. Arm line suggestion- Triceps/biceps

Swim arms forward/ round to back

(2) Mambo

Right foot leads: (a) Right foot steps forward (upper body leans forward as in rocking horse, left heel comes to bottom behind). (b) Right foot steps back, (upper body leans back as in rocking horse, left knee comes up in front).

Repeat with left foot leading. (You can add a transitional move before going onto the other leg i.e. jacks).

Arm line suggestion- Triceps/biceps

(3) Roger Rabbit

Rebounding in the water (a) Right knee up in front of body, hop on left foot. (b) Then push left leg back behind body, right foot comes down to floor. (c) Left knee up in front of body, hop on right. (d) Then push right leg back behind body, left foot comes down to floor.

Repeat Arm line suggestion- Triceps/biceps



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(4) Travelling Jacks

Have members doing jacks while travelling forwards down the pool. (a) Right shoulder angled and leading to right corner forward x2. (b) Left shoulder angled and leading to left corner forward x2.

Repeating all the way down the pool. Travel back doing:

Jumps Moguls Leap frogs Run backwards etc.

(5) Jogging with arm line pattern

Jogging on the spot- heels kick behind. Swing right arm out to the side of your body and then across in front of your body x3. The left

hand pushes fast across the chest x1 (push with the heel of the hand). Repeat 321 (swinging left arm x3, push right hand across chest x1). Note the hand that pushes

across chest is flexed at the wrist, emphasize pushing with the heel of the hand making white water as they go.

Note the hand that pushes across chest is flexed at the wrist, emphasize pushing with the heel of the hand making white water as they go.

See the Whole Room - Mid to Shallow water#1

Jog forward (16) Tire jog on the spot (out-out-in-in jog) - last few counts turn to face right wall (16) Facing right wall- tuck jumps forward and back, moving toward back wall (32) Still facing right wall - right leg rocking horse (this would be the leg that's "closest to the back

wall"), turning to front wall again (32)

Repeat for left wall/left leg rocking horse

#2

Ski moving to right corner, arms scooping underwater as if pitching a softball (16) Hamstring jog backward -or- double hamstring curls jumping backward, arms doing a reverse

breaststroke (16) 8x Jacks: 2x to front wall, 2x to right wall, 2x to back wall, 2x to left wall - you will end ready to

repeat the combo to the left corner (32)

Repeat to left corner



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#3

I finish with something simple:

Variations of jacks - With propulsion or double time at level 2, power cheerleader jacks or double time at level 2, jacks with hands clapping in front of body, jacks with arms crossing in front, etc.

Variations of tucks - 2x slow/4x fast, with propulsion or faster level 2, suspended tucks (you tuck the legs up and scull arms to stay floating for the count on 3), etc.

Interval shallow to deep water routineWarm-up

Long legs and arms forward and backwards across pool Side to side step across pool Jog forward and backwards across pool Side to side over cones (pretend there are traffic cones that you have to step over with both

legs, reach and pull with the arms going in the direction you are stepping) Run from 75%-100% in 1 minute (good transition from warm-up to cardio)

Cardio

Tire pumps High knees, with elbows touching opposite knees Froggy Suspended tire pumps

Kick back legs triceps and biceps

Cross country Rebound like split kick Downhill ski side to side hopping like you are downhill skiing Suspended cross country

Kick rear end, roll arms out to the side forward and backward

High knees arms punching down Over-barrel forward and backwards Clap hands under each leg as you extend it Toe-touches

Kick back legs breaststroke and sweep in arms



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Jumping jacks Cross-jacks Swing side to side Side kicks

Front kick clap hands front and back

Run suspended

Repeat with weights in the deep water

Cool-Down

(use weights, noodles, or kickboards to suspend body. Lay back in water like you are reclining in a chair)

Deep kick Thigh slappers (just like it sounds slap the thighs together) Hearts: draw hearts with your toes then reverse it Then side kick like scissor kick

Abs Crunches with toes out of the water knees bent at 90 degrees, focus on chest moving forward

not legs Oblique crunches just the same as crunches but rotate hips from side to side and crunch chest

forward on each rotation V-Crunches using upper and lower abdomen crunch chest is goingforward and legs are moving

slightly upwards Then tuck and roll and pendulum swing

Cardio Night (shallow water)This is a shallow water routine for an hour long high intensity water aerobics class. My class loved it last night, and enjoyed (and groaned) about a full hour of cardio without toning. It was a change of pace since we usually include leg and/or arm toning in between cardio sections.

Remind the class: Shoulders down and back Keep your chest lifted Don't run on your calves. Land on your entire foot.

Section One - Stretch and Warm-Up (5-10 minutes depending on your class)

Jog forward and backward with breast stroke arms Jog forward with arms pumping up and down at sides



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Side step with arms reaching out at sides Jog forward with arms reaching out of the water like your climbing a ladder Light jog in place with arms at 90 degree angle in water

I include some active stretching (time to be determined) based on class make-up.

Section Two - Cardio Blocks (30 minutes)

For each "block" build-up to the more intense move. If you have individuals who don't like jumping up, tell them to stay at the lower intensity move.

1. Kick heels to butt 2. Kick heels to opposite butt 3. Both heels up

1. Jump front and back (legs together, knees bent) 2. Jump side to side 3. Bounce (legs together, jump and lift knees up. Palms face down.)

1. Side step (one side step going right then left) 2. Jacks 3. Hip-hop jack (neutral stance, hop and pull knees up, legs go out to jumping jack. Pull knees up

again, legs go down to neutral stance) 4. Jacks 5. Cheerleader (neutral stance, bounce up and bring legs out, land with legs together and knees

bent)

1. Hand to ankle in front 2. Hopscotch (hand to ankle in back) 3. Alternate above 4. Frog jumps in place (legs come up in frog legs, try to bring body up)

1. Twist 2. Rocking horse 3. Gazelle (leaping through the water. Arms help propel you forward, alternate leading leg)

Jog in place (take heart rate and adjust level based on reading)

1. Cross country ski 2. Cross-country ski and tuck legs up when crossing 3. Basic Star (one jumping jack, one cross-country ski) 4. Cross-country ski blast (intense cross-country by getting belly button out of the water)

1. Front-knee running 2. Wide knee running (hold hands out under surface of water and get students to touch knees to

hands) 3. Tire-run (2 knees in, 2 knees wide)



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Section Three - Low Intensity Cardio with Equipment (10 minutes)

(Noodle "Athletics") - use the last part of this section as a cool-down

Run a 5K (Sink noodle around waist, and run 5 laps across pool) Cycling (Sit on your noodle like a swing and cycle, no arms) Horseback riding (Sit on your noodle like it is a horse, and alternate between using cycle

legs/breaststroke arms and just arms) Tug of War (Use one noodle. Partner up and face each other. Each person plants legs and tugs

on noodle against other person.) Wheelbarrel races (Use two noodles. Partner up and have a rickashaw ride.)

Section Four (optional based on time) - Abs (5 minutes)

Hold small ball between knees when doing crunches with noodles behind back Side crunches standing and pushing noodle down at side

Section Five - Stretch (5-10 minutes)

(Noodle - Hold onto side of pool)

Place noodle under ankle and let it lift leg in front Turn 45 degrees and get a inner-thigh stretch Turn 45 degrees and get a quad stretch (knees together) (other leg)

Hold noodle in arch and reach it over the head side to side to stretch waist and back Reach noodle in arch down in front to the water and round back

(Against wall) Slow monkey swing Calf stretch

More new ideas for shallow waterI am just going to throw some ideas at you so that you can use in your classes. I teach this class in 1.2 depth of water.

Bounce 321 and Jump

Bounce members just bounce in the water, bent knees and start off by sculling hands by the side of the body).

X4 Bounce 321 then tuck jump, hugging arms round legs. Repeat as you wish. X4 Bounce 321 then jump bringing knees up to Cossack arms. (while bouncing have

arms up in front of the body like a Cossack dancer)



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X4 Bounce 321 then jump, (this time while bouncing, the arms are above the head and as you tuck jump bring the elbows with force down by the waist, knees tucked into chest)

Teaching points, tell them you want to see their belly buttons out of the water. Pull belly back to spine. Knees come up to chest. Tuck in like a ball.

Partner and Line work

Have members two lines in pairs facing each other.

(1) Front row jog, heels to bottom, arms and hands held out in front of the body shoulder level or higher.

(2) Back row kicks, straight legs up to their hands. Change X8 X4 X2.

Remaining in two lines, members face instructor.

(1) Jump jacks. Now get them to cross over, passing each other. (2) All turn to the front face same direction. Cross country ski. Now get them to cross

over once again passing each other. Travelling for counts of 4? (3) Members are facing instructor again, get them to repeat moves. On the change this

time they will face the back. You can change moves i.e. jogs, pendulums, rocking horse etc., while getting them to travel in the directions suggested above.

Remain in two lines, members facing instructor.

(1) They jog forwards behind each other. (2) The first two come in shoulder to shoulder still facing instructor, give them a woggle.

They then do jump jacks as they travel backwards pushing the woggle down in the water as if they were rowing oars on a boat. Repeat with the rest of the class.

(3) When they reach the end of the line one of the two takes the woggle, runs forward on the out side push pulling. The other runs round the out side just running forward. NB if you have an odd number the odd person just works by them selves.

(4) ON COMPLETION Partners face each other while holding on to the end of the woggle. Moving sideways first couple lifts woggle over the heads of the couple next to them, then under the woggle of the next pair. Every one is going over under all the ways down the line and back again. Any odd person just hold their woggle and runs under all.



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Aqua Boot Camp

1. Pool pushup with heel kick - chest level to wall place hands on deck and push body up (like getting out of the pool) while pulling heels to bum

2. Tuck jumps - at various levels: suspended, bellybutton above water, add arms 3. Russian kicks - with or without arms 4. Jacks - various levels: sliding feet, squat jump up (squeeze legs together in jump, land in wide

squat), add arms 5. Wall push up (shallow depth only) - flat back (tight abs), hands outside shoulders, sternum

touches edge OR get out and hit the basic push up (provide mats) (my hard core crew love these)

6. Flutter kick holding pool egde 7. Jabs - tight core!!!! Throw some wicked punches 8. Abs - on deck! Sitting on a mat, basic boat pose (hand behind on floor, hands behind knees,

hands extended beside knees) 9. Abs on noodles - cross legged crunches, sitting up/lifting feet out of water/crisscross feet

every rep

You get the idea...

Warm up is usually basic jogging with some large upper body movements for 10 min (get that heart rate elevated) I usually have approximately 6 stations set up and we do 1 minute (100% intensity) intervals at each they usually get any where to 30-45 seconds to get to the next station. I might break after one circuit and do some sprints across the pool or some group cardio or ab work and then repeat the circuit!

Cardio ShallowBlock 1

Jog in place Jog with wide knees Jog with right foot leading wide wide, narrow narrow (football tires) Jog forward and back with arms out parallel to water surface Repeat combo and when you get to the football tires have left foot lead

Block 2

Downhill ski Downhill with tucks Twist



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Side to side hops (like jumping over a barrel really extend that leg-make it big)

Block 3

Jacks Crossover jacks (crossing legs and arm when they come together) Jack 1/4 turn to right Jacks suspended Repeat combo and when the 1/4 turn jacks, go to the left

Block 4

Big side lunges (big extension of the leg back and full reach of arm front) Downhill ski Cross-country ski Cowboy kickers (alternate side kicks and arms pushing down)

Block 5

Inner thigh lifts (heel to hand in front) Outer thigh lifts (heel to hand in back) Rocking horse right leg front Frog jumps Repeat combo and when you get to the rocking horse change lead leg

I do each combo once with a jog recovery between each combo.

Now run through the whole routing without stopping giving each move eight counts.

I finish up with abs and a good stretch

Shallow Water Workout (legs) Soccer kick (cardio) Jog 30 seconds (arms) Racquet swing

(legs) Jumping jacks (60) take it up to hip hop jacks (45) (cardio) Jog 30 seconds (arms) Punch forward

(legs) Hops (30) take it up to double knee tucks(30) switch it to double kick bum (30) (cardio) Jog 30 seconds (arms) Side arm circles (big circles to smaller faster circles)



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(legs) Skateboard (cardio) Jog 30 seconds (arms) Roller arms

(legs) X-country (60) take it up to belly out of water X-ski (30) take it to X-country ski tucks (30)

(cardio) Jog 30 seconds (arms) Scissor arms

(legs) Karate kicks (cardio) Jog 30 seconds (arms) Big clap in front

(legs) Barrel hop then slalom (cardio) Jog 30 seconds (arms) Lateral arm raises

(Legs) Froggies (cardio) Jog 30 seconds (Arms) Egg beater arms

Wear 'em out!!!Shallow--

Get them going with a jog.

1. 20 Big arm circles to the back -- cue breast stroke arms with cupped hands, really working, keeping high knees on the jog.Count the circles, pacing the count with someone who is working hard. I usually pick someone out (I teach on deck) and stick with 'em.

2. 20 Big arm circles forward-- cue "gather water in" with cupped hands. Keep high knees.3. 20 Long leg kicks forward (20 each leg). One foot stays grounded, alternating legs

(although they are going to want to bounce, try to keep them from doing this yet). Tell them not to kick too high to start, ease into the kicks.Once they get going with the kicks, tell them to beging reaching out toward their calf and ankle while kicking, working gradually faster and faster, longer and longer legs.

4. 20 Quick kicks forward with a little bounce.5. 20 Long leg kicks to the back. One leg grounded, alternating legs. Cue them to lean

forward with each kick so as not to hyperextend the back (more like a hip hinge with a back kick). As they kick and lean, arms push the water up in front. As they get into it, get them moving faster, really working the resistance in the water.

6. 20 Quick kicks to the back with a bounce, alternating arms forward. (these are little kicks).



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7. 20 Side kicks, one leg grounded, alternating. Cue them to lean from side to side (away from the leg kicking up). Like a "swing and sway" in the shallow. Cue them to get the arms working in the water too, back and forth from side to side.

8. 20 Pendulum swings with a little bounce, lots of arms. Tell them you want to hear lots of water moving, little conversation.

9. Repeat steps 1 and 2. By now their arms will be feeling it a little if they've been working.10. 10 Jacks with arms touching in front at chest level.11. 10 Jacks with arms touching in back.12. 10 Cross jacks. Power here, really get them to work the water with their arms.13. 10 Jacks with a tuck in the middle. They will have to get down in the water and use their

arms pushing down to get the knees to tuck up.14. 10 Cross country skier, cue forward arm movement emphasis (cup hand and pitch the

water forward).15. 10 Cross country skier, cue backward arm movement (pull the water down).16. 10 Cross country emphasis both movements.17. 10 Cross country with a tuck in the middle.18. Repeat arm circles one last time- steps 1 and 2. They will be tired of this by now but keep

them going by telling them it is the last time they will have to do it.19. Interval biceps. Get them in a wide knee jog. Pull the water up vigorously in front of

them for 15 seconds. It should look like boiling water in front of them. 15 second recovery. Second interval 30 seconds, 15 second recovery, third interval 45 seconds.

20. Interval triceps. Wide knee jog again. Push the water down vigorously with cupped hands, working quickly for 15 seconds. second interval 30 seconds. third interval 45 seconds.By now, they will be tired of arms, but glad because they did it.

21. Abs. In the shallow, have them find a place at the wall. They will be holding on to the wall at first. Have them jump up a little and tuck the knees up and just tap the wall in front of them, then tap the floor. Cue for them just to use the wall as help (no death grips on the wall as hands and wrists will tire).Some of the people will be able to do these jump/tuck/taps without holding on to the wall at all. Simply scull the water down as you tuck and tap, scull up as you bring the feet back down. Recommend to try this yourself first. If you do it this way, the exercise works even more of your abdominals. It is like a little crunch. Some will get this, some won't. Keep this up for 1 minute.

22. Oblique’s. Still in shallow at wall. Have them turn to the side and tap the wall with both feet, then tap the floor. Same as above, some will need to hang on to the wall, some will be able to move their arms around in the water in front side to side so they won't have to. Some will only be able to lift one leg up to the side.Keep this up for 1 minute.

23. 15 Wall push ups or pull ups or whatever they can do (some can just push off and swim back for that time).

24. Oblique’s other side (#21).25. Back to center abs (#20).26. 15 Wall push-ups.27. By now they will be ready to go deep. Have them grab a noodle and straddle it. Tell them

to make a big circle in the pool. Cross country in the deep water, when they get to the



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shallow they must lift their feet up, legs straight ahead of them, like they are in a kayak, arms breast stroke. Cue they must stay up straight and keep their posture. Those who lean back are cheaters. Have them do 2 laps. Cross country deep, kayak shallow. Some will forget to switch back in the deep....remind them.

28. Repeat #26 but backward laps.29. Intervals in the deep. Have everyone find a spot.

There will be 4 patterns-- o Flutter kick with punching bag armso "T and A" jacks (legs open, arms touch thigh, legs close, arms come to surface)o Front "V" kicks, torso twists to reach each leg with opposite hando "Weeble wobble"- have them bring their heels up to reach their hands at the side.

Cue that they need to sway their hips back and forth and that the goal is to bring the ankle (or calf or knee- whatever they can do) up to the hand, not to just reach down. Knees will be bend at 45-90 degree angle or so. As they get this, you can ask them to slowly rotate in a circle right for 8 touches, rotate left for 8 touches, back and forth. They must keep their posture though.

Start with 30 seconds each interval. Have them swim down to the shallow and back 2 times using whatever move you prefer. When they come back, increase interval time to 45 seconds. Swim down and back again. Last interval is 1 minute.

If you have time at the end, do some weights with the buoys, otherwise stretch em out in

Work those arms!This is a fun pattern that really works the arms. I use 32-count music. I don't teach to the beat (everyone goes at his or her own pace), but I usually do each move for about 4 phrases or so before changing the first time through a sequence. The second time through I usually do each move for 2 phrases.

Sequence 1:

Breast-stroke arms (pull water back cupping hands out) Reverse arms (gather water in cupping hands in) Fast bicep curl arms under water (hands cup up) Reverse curl arms (like a fast doggy paddle, hands cup down)

Sequence 2:

Rocking horse right *Straight-leg rocking horse right Pendulum *Straight-leg rocking horse left Rocking horse left



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* Just like a rocking horse, but you keep the legs straight instead of bending them, so you are switching from a right straight leg to the front to a left straight leg to the back.

Repeat sequences 1 and 2

Sequence 3:

High knee jog High knee jog with opposite elbow to knee One knee to opposite elbow (stay on the same side) 16 counts (I count out loud and cue them to

go slow and feel the crunch), repeat other side High knee jog with opposite elbow to knee Wide knee jog Wide knee job with hands behind head, elbow to knee (like an African dance)

Sequence 4:

Jog while doing the following sequence with the arms:

Both arms punch overhead Alternate arms punching overhead Arms to side, alternate hand to ear Arms to side, both hands to ears Hold arms out to the sides, palms up, little raises up Hold arms out to the sides, palms down, little raises up Hold arms out, turn the doorknob

Sequence 5:

Jog high knees Sprint high knees (I do 15 seconds, but your participants may be able to go longer) Repeat 2 times Jog heels to rear Sprint heels to rear Repeat 2 times

Repeat sequences 4 and 5

Sequence 6:

Russian dancer (squat low and kick alternate legs to the front as fast as you can) Russian dancer, legs wide Jacks V jumps Split leg jumps



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Sequence 7:

Arms with noodle: bicep curls, front lat raises, side lat raises, push noodle down the side, triceps, upright row (I start in the front, then move to the right, then the back, then the left, then back to the front)

Sequence 8:

Russian dancer and jacks sitting on the noodle

I finished up with push-ups on the pool side and abs on the noodle.

30. the shallow. They will be tired.

Shallow Cardio SelectionI do most of my cardio in chest deep water, although for participants that are larger or have knee problems they can do most of the moves in the deep end with a belt on. I usually do a set twice and then move on to the next or do the entire page twice through...if it looks like they need more cardio I might add "running on the spot" or similar in between sets or if they look tired I might grapevine or similar in between sets.

Single knees up, then both knees up and travel Heel touch in front Ham curl, alternating arms side to side, then moving in a circle Heel touch in back, 1/4 turn travel, run back

Cross country travel forward Hop back with scooping arms Front kick Front, side, back kick (3 point kicks)

Both knees up, then wide Frog hop/alternating with tuck jump Grapevine travel Squats (varying levels of intensity - wide, one leg, add kick)

Front kick Front kick/back kick add arms, then moving in a circle Rocking horse, travel, run back Russian kicks Step touch Slow it down, and add alternating punches to the front Changing to both arms alternating scooping-Then back to the beginning or doing each set

twice through.



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Aqua Blocks-ShallowCombo 1 - A

Jog forward x8 (16 counts) lead right Power hops x4 (16 counts) Jacks facing front x4 (16 counts) Jacks x4 quarter turn right each time (16 counts)

Combo 1 - B

Jog backward x8 (16 counts) lead left Power hops x4 (16 counts) Jacks facing front x4 (16 counts) Jacks x4 quarter turn left each time (16 counts)

Combo 2 - A

Side step right x4 (16 counts) Basketball jump shots x4 (16 counts) drop low, explode up Rocking horse x4 (16 counts) right knee up first Cross country ski x8 (16 counts) Left leg is back from rocking horse-bring that leg forward to

start skis

Combo 2 - B

Side step left x4 (16 counts) Basketball jump shots x4 (16 counts) Rocking horse x4 (16 counts) Left knee up first Cross country ski x8 (16 counts) Right leg forward first

Combo 3 - A

Cross country ski with pause (or power hop) in middle x4 (16 counts) Jumping jack double time (small range of motion) x8 (16 counts) Pendulum (side-right,left) x8 (16 counts) Kick front alternating (right,left) x8 (16 counts)

Combo 3 - B

Cross country ski with pause (or power hop) in middle x4 (16 counts) Jumping jack double time (small range of motion) x8 (16 counts) Pendulum (side-left,right) x8 (16 counts) Kick front alternating (left,right) x8 (16 counts)



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After building these combos put otgether like this: Combo 1 A, Combo 2 B, Combo 3 A, Combo 1 B, Combo 2 A, Combo 3 B

AquaBoxAfter a 10 min warm up and light stretching...

We began with the 4 basic training:

Arm Conditioning, Leg Conditioning, Ab. Strengthening, and weights

Arms: 30 seconds slow right arm; 30 seconds as fast as you can 30 seconds slow left arm; 30 seconds as fast as you can 30 seconds alternating arms slow; 30 seconds fast

Legs: 1 minute running on the pavement (in shallow end) 1 minute running in sand (deep water) (Repeat 2x)

Repeat arms and legs again.

Abs: Do whatever ab work you choose whether shallow or deep water.

Weights: Bouyancy weights

Finish up the training with a TITLE BOUT WORLD CHAMPIONSHIP MATCH...

3 x 3 minute rounds... 3 minutes hard punching and high knees in deep end At the end of 3 minutes ding the bell and have them go to their corners (shallow end) for

a minute rest

It was fun...just make sure they win the match!!

Cool down and stretch with the time remaining....



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Combo Drills/Crunch/Mega armsThis routine can be done in the deep or shallow end, some moves are more suited to shallow end, and all explanations are for the shallow end. My participants love it, and you can modify it to suit all participant levels. My warm ups usually consist of practicing moves that are found in the routine, and stretching.

Add ons Transition move is always the jog Cross county ski Jog Kick front, cross country ski Jog Inner thigh, kick front, cross county ski Jog Hamstring jog (heels to the bum) inner thigh, kick front, cross county ski, stay skiing for: First pyramid: ordinary cross country ski, take participants to shoulders in the water, cue

for posture, have them sweep the pool bottom. Add a tuck, cue exhale as the bring their knees in.

Last move is suspended, bring them back down the pyramid. Back to add on. Kick back, hamstring jog, inner thigh, kick front, cross country ski Jog. Rocking horse (one leg is knee up, other is heel to the bum, knee pointing to the pool

bottom), I cue for people not to bounce, and to hold their upper body still in the water, cueing for abdominals tight, belly button to the back bone and elevator to the top (core) have people remember what leg they did,

Kick back, hamstring jog, inner thigh, kick front, cross country ski. Rocking horse (other leg). Now start adding variations, Kick back, hamstring jog (go to shoulders in the water, stay low), inner thigh, make it

bigger to froggies, kick front (go to cossack kicks with breast stroke arms), cross country ski.

This is only the first part of my routine, but I can make this run for 30 minutes or more, depending on how many variations of the moves I want to include, you can build on it or break it down even smaller, depending on the level of your participants. I hope you enjoy, and get some use out of this.



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Wet & Wild With WeightsThis is workout should be performed at chest deep. Water weights are used. Caution: When using weights do not use arms movements that are in the water and then come out of the water in the same pattern. It is unsafe for the ligaments and can cause injury.

I do not use music. All the patterns are done in interval style. The first activity is at a moderate level and the next activity increases in intensity.

Pattern 1

Tuck and row travel forward*** Bottoms up travel backward***

***Tuck and row--knees tuck to chest and travel forward with no rebound and touch the bottom of pool each time. Arms--weights are doing a rowing motion--like rowing a boat each time your legs tuck which will help move you forward (thanks Leanne!)

***Bottoms up--Moving backwards do a pike jump and lift your bottom up high as you jump off the bottom of the pool; point your toes; legs straight--looks like a jack knife dive. Arms--- weights push forward as you lift your bottom up like a chest press

Pattern 2

Alternating kicks in place (arms in opposition like you walk) Super skateboard***

***Superskateboard--hop on the left leg; kick the right leg forward and back--like skate boarding continue on this side arms--opposition--when the right leg is forward left hand is forward. When the right leg kicks back right hand is forward. Note--you are hopping on one leg--not switching

Repeat alternating kicks Super Skateboard on other leg

Pattern 3

Jumping jacks in place--arms follow legs out and in Super jacks



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***Super jacks--feet are open at 9'oclock and 3'oclock jump 3 times in this position; count 4 jump to close the jack, but do not touch the bottom of the pool. Arms--when jumping 3 x in open position weights remain out at sides shoulder height; on the 4th count as you close weight come in to propel you up.

Repeat interval

Pattern 4

Cross country ski (arms in opposition) Super ski*** Cross country ski Super ski other leg Cross country ski Hurdle ski***

Repeat for other leg

***Super ski--right leg is forward at l2'oclock; left leg is back at 6'oclock...jump 3 x in this position. Count 4 jump up to a split jump - right leg remains forward and left back. Repeat jump 3x with right leg forward and split jump. Arms--arms are out to side at shoulder height on count 4 bring the weights in to midline to propel your lift (same arms as jacks)

***Hurdle ski--same as super ski but when you split jump the rear leg is a hamstring curl---like jumping over hurdles.

Plyometric H2OHi everyone, Here are a couple of moves you might want to add into your routines, they are in no particular order, they are just favorite moves of mine that I throw in to a class every so often.

All moves are plyometric moves, the following 4 moves are performed in waist to chest deep water, get the class to jump as high as possible to get the body out of the water.

Cross country skiing (CCS): have the class doing normal CCS then get them at the end of each stride to add a plyometric jump getting the body as far out of the water as possible, squeezing the legs through the water. Do this for 8 to 16 count then back to normal CCS.

Down Hill skiing (DHS): my version of DHS is knees & feet together, twisting through the abs sweeping the hands to the opposite side of the twist, shoulders down in the water. Once you have the class performing this take it one step further & add the plyometric jump to the move 8 to 16 count.



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Jump Jacks (JJ): I have found that if you take the class a bit deeper but so they can still touch the floor you get a better workout. The class is doing normal JJ & add the polymeric jump, squeezing legs together forcing the arms down in the water. Another way of doing this is reverse method where you jump as the legs are on the way out. 8 to 16 count.

Squats (S): waist deep water, legs wide stance, back straight & squat down in the water add the jump to it but keep the legs in a wide stance, 8 to 16 count, then 8 to 16 count normal then repeat a couple of times.

The next exercise is a shoulder deep water: Shooting baskets: Like a basket ball jump keep the legs together, jump out of the water as

high as possible reaching high with the arms to shoot the basket. 8 to 16 count.

DEEP END WORKOUTS

Deep end kick with BallThis is lots of fun to do with a small or large aqua class. Have your participants in a straight line (2 feet apart from one another) and bring one or two beach balls with you. The goal is to have the class pass the ball down the line and back to the beginning. Each time they are holding the ball they are doing a *strong* vertical flutter kick to keep hands, arms and shoulders out of the water. The ball cannot get wet or get dropped. With a large group, you can split it up and make it a 'race'. With a single line, you can time them, then try to do better each week. They will enjoy it...

More for the Deep EndAll the following moves are either interchanged or run from beginning to end during the workout. We wear float belts and hold weights.

1. Bicycle end to end 2 laps 2. Cross country ski end to end 2 laps 3. Vertical twist 4. Scissor jacks 5. Jumping jacks on the surface of the water - hips push toward ceiling 6. 90 Degree bend at hips (like sitting) and row arms 7. Vertical: tuck knees into chest 8. Bicycle legs and swing them both to right then left 9. Bicycle lying on side 30 seconds (only right, then left) 10. Long side leg lifts one at a time (imagine the face of a clock and your leg lifts from 6

to 3/2 and from 6 to 9/10)



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Deep Water Ball WorkoutMini Basketballs. Continuous workout/no rest/exercise designated time or go through workout 2 x's for 1 minute each exercise.

Flutter - Prone, arms full extension out front Ball between knees - Tuck from vertical to chest Flutter - Prone, ball held straight down

Ball between thighs- vertical to pike scoop arms to toes Ball between knees - supine tuck to chest Flutter - Supine ball behind head

Ball straight down - vertical to straddle (Cheerleaders) Jog - Dribble to side with first right hand then left Stand on ball - tuck to chest

Flutter - sit on ball hold from behind under buttocks Tread - dribble ball out front Figure 8 - Ball goes under & over between legs to make a figure 8 Sit on ball without holding with hands let ball roll to knees & then back under buttocks Wall work: Ball between ankles - raise legs to top of water then back down. Back is against side of

pool holding with arms. Facing wall/arms shoulder width apart ball between knees- Prone to tuck, press shin to

wall, press back to prone.

Deep water blastFirst round

1 Minute jog 30 Second jacks 1 Minute bicycle 30 Second X-country 1 Minute pike and tuck 30 Second tuck-ups

Second round

1 Minute 15 second jog 45 Second jacks 1 Minute 15 second bicycle 45 Second X-country



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1 Minute 15 second pike and tuck 45 Second tuck-ups

Third round

1:30 Minute jog 1 Minute jacks 1:30 Minute bicycle 1 Minute X-country 1:30 Minute Pike and tuck 1 Minute tuck-ups

Deep water funall levels and abilities!

Warm up - 10 minutes

Jog across width of pool and back at a low intensity Side stroke Quadricep stretch Hamstring stretch Walk up the wall (try to touch your toes- a pike position) Inner thigh stretch (put feet on wall in V shape and pull in with upper body leave there do

not bounce this stretch) Stretch arms

Cardio - 40 minutes choose the activities you want

Jog across pool with jogging arms on way back change arms to reach and pull arms. Traveling back sit in a chair and flutter (large flutters, keep legs straight) legs no arms,

across the pool and back Grapevine to the right across the pool and then to the left Traveling back start at the standing (vertical) position, kick up alternating legs (do not lift

leg until it gets back to vertical position) to move back use a reverse breast stroke arm. Do this across the pool and back

Bicycle across the pool using the breast stroke and on the way back change the arms to reach and pull arms

Travel back with a sitted flutter again. No arms Cross country forward across the pool and cross country backwards back across the pool Jog across the pool with reach and pull arms and on the way back change hands to a cup

position to change resistance. Cross country to middle of pool and then stay there, still cross country. Change the

working position of the cross country by bending your knees and flexing your feet then



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alternate with straight legs and pointed toes. Make sure that your class stays stationary during this.

Cross-jacks. (Jumping jacks) - jump out and on the return cross your legs under you and your arms in front of you.

Row your boats. Sit in a chair cross your ankles (so you don't use your legs) and breast stroke across the pool and then reverse breast stroke back.

Jumping jacks with no arms. Vertical flutter and bubble hands. Vertical flutter and paddle wheel hands. Reverse paddle wheel hands. Vertical flutter and bicep curl arms (palms flat, no fists) Vertical flutter and tricep kick back arms (slicing hands) Vertical flutter and bubble hands Cross-jacks Cross country (stationary) alternate bent knees and straight legs as you did above. Forward rock and roll (start vertical tuck knees to chest shoot out in front at a diagonal

towards the bottom of the pool then tuck back up and roll through to the back and shoot out to the back.)

Rock and roll to the side Crunches if you have time

Cool down - 10 minutes

Jog across width of pool and back at a low intensity Side stroke Quadricep stretch Hamstring stretch Walk up the wall (try to touch your toes- a pike postion) Inner thigh stretch Stretch arms

Opposites AttractI like to make themes for my classes so I can remember what goes on--here are some ideas to try out! Each item can travel

Jumping Jack Set

Jumping jacks, start with slide and squeeze legs Jumping jacks, add a bounce! Jumping jacks with alternating heel lift, crossing arms Jumping jacks with big legs and "alligator" arms (bring arms wide, thumbs-the alligator's eyes-

point up at ceiling) clap hands and arms together like an alligator's mouth opening and closing Baby jumping jacks-just the opposite-make tiny jacks out to shoulders, clap hands in front of

tummy like a baby alligator Change back to regular jumping jacks



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After 20-30 seconds...alternate 1 jumping jack with 1 frog jump

Stride Swings/XCountry Ski Set

Stretching stride swings long, splicing the water with arms Change to short stride swings, like a Barbie Doll wearing a mini skirt Back to regular stride swings Add a knee tuck to chest, get body set lower in the water (may need deeper water) Try suspending with tuck, or a suspend without the tuck (may need deeper water)

Jumping Jack and Stride Swing Mix Up

Alternate between 4 jacks, 4 swings--2 jacks, 2 swings--then one of each! Add a frog jump and do one of each-jumping jack, stride swing, frog jump.

Jumping Jack and Stride Swing Noodle Mix Up

Start the set all over, or part, and do the same thing alone with a noodle.

Jumping Jack and Stride Swing BUDDY Noodle Mix Up

Start the set all over, or part, and do the same thing alone with a buddy AND 2 noodles. Buddies can stand across from each other with one noodle in each hand and they have to work as a team to make each exercise work-this is fun when the class is chatty and to travel. Make sure pairs are all facing the same way.

Intervals for Deep WaterWarm Up:

Narrow Jog - arms sculling in different positions Wide jog - arms pushing out to the side (paddle wheel) Jumping jacks X Country - X-country arms (alternate) then unison pull back and and push front (palms in

cupping position) High knee jog - travel down and back the pool length with pumping arms

X Country - X country arms (palms open) focus on long extensions with arms and legs 1/4 Turn X Country arms and legs but short quick movements (like a tin soldier) palms are in

slice position 1/4 Turn X Country arms and legs long extended movements 1/4 Turn X country arms and legs short and quick (tin soldier) 1/4 Turn X country arms and legs long extended movements/palms open



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1st Interval

Jog - 1 minute (moderate pace) pump arms (slice palms) 30 Second recovery 1 Minute (high pace) slice palms 30 Second recovery

X Country - 1 minute (medium pace) X country arms (slice palms) 30 Second recovery 1 Minute (fast pace) slice palms 30 Second recovery

Bent knee twist - opposite elbow to knee (can be a traveling move) Straight leg twist - opposite arm to leg Double heel lifts - scull arms (knees pointing to bottom of pool heel kicking rear) Quick scissors - arms cross in front

2nd Interval

Heel lifts - 1 minute (moderate) push down with hands 15 Second recovery 1 Minute (fast) 15 Second recovery

Scissors - 1 minute (moderate) scull with arms 15 Second recovery 1 Minute (fast) 15 Second recovery

Tire pumps - paddle wheel arms (pushing out to the side and slicing in) Extend the leg for high side kicks - parallel arms moving side to side Jumping jacks - opposite arms as legs Hurdlers - X country arms Rocking horse - travel move up and down the pool with butterfly arms Egg beater legs - scull with arms

3rd Interval

Tire Pumps - 1 minute (moderate) scull with arms (slice palms) 1 Minute (fast) 1 Minute recovery

Egg Beater - 1 minute (moderate) paddle wheel arms (slice palms) 1 Minute (fast) 1 Minute recovery



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High knee jog - travel down and back 4 laps/arms pump then breaststroke

End with weights, abs, stretching and relaxation. Thanks to all who have posted before me, it has been a huge help.

***Hurdlers - X country move with a tuck in-between.

***Rocking horse - this is a modified shallow move. I use it as a traveling move with butterfly arms or breaststroke arms. Bring the knee up and extend it forward as you pull back with the arms. The legs with alternate as you move forward

***Egg Beaters - as if you are treading water. Knees are open and legs move in a circular motion.

Newbie Instructor Deep Water WorkoutWarmup

Jog - sweep ins Jog - sweep outs Cross country skiing - windshield wipers Alternating scoops front & back Unison scoops up and down Straight leg Straddle jog - unison sweeps front and back Seated flutter - breaststroke front and back

Aerobic

Ankle touches/reverse ankle touches

Combo I

Knee lifts Knee lifts with front kicks Toe touches (straight leg) Bicycle pedaling Strides

Repeat sequence

Combo II

Open jack/close jack Moving jack - left and right



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Scissors (3x), open Hip hop jacks

Repeat sequence

Interval training - 30 seconds on, 1 minute recovery

1. On - jog with press downsRecovery - easy pendulums

2. On - jog with fansRecovery - backward running

3. On - knee high jog with press pullsRecovery - twist, arms side to side

4. On - jog with unison triceps pressRecovery - tire pumps, with torso tick tock

5. On - jog with arm pumpingRecovery - shoot through - side to side

Abdominals (with buoys)

Crunches - toes and buoys above surface Diagonal crunch - buoy under one knee and in opposite outstretched arm. Free arm reaches

across between legs while free knee raises out of water Deep water sit-ups - front, left and right Shoot through - front to back Butterflies - wide leg open/closes on back V-sits (feet out of water with scissors) Side bicycle - left and right side

Muscle strengthening (with buoys)

Curls and kickbacks Triceps extensions Pushins/pullouts Crossovers/pullbacks Pull downs (wingspan to behind) Floating pushups

Cool down

Front kicks - arms press forward (travel back) Front kicks - arms pull back (travel forward) Quad stretch Hamstring stretch Curl in, stretch out Body swing



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Head twist (left, right and roll)

Deep water workout with variety!This workout is to be done with a belt. Warm-up your participants before this:

9 minute variety pyramid, 1 minute for each of the following:

Cross-country ski - cue them to work through full range of motion, check posture, abs engaged.

Flutter kicks - toes pointing down to the bottom, long legs, tall bodies. I cue them to add bursts of power and try and get their chests up.

Sit kicks - as if sitting tall in a chair, lower leg alternates hamstring curl and quad extension, hinging at the knee. Knees don't move!

Vs - vertical body position, legs pulse doing adduction and abduction Big strides - large slower movements encouraging full range of motion, part bicycle and

run. Cue to squeeze the tush as the leg pulls under the body and to the back. Vs Sit kicks Flutter kicks Cross-country ski

EZ/Sprint Running

Jogging easy across the width of the pool one way. Sprinting back across the width. Repeat 3X. The jogging is the active recovery. Keep them going! Cue them to check their

posture!

8 minute Abs - 1 minute of each of the following

Diamonds - vertical body position, soles of feet touch each other, knees pointing outward, draw heels up and down. Squeeze tush on the way down.

Oblique twists - assume a reclined position with legs together and knees bent. Twist knees to one side. Keeping legs together, twist to the opposite side.

Tick-tock - lay on top of water, with stomach facing sky, making an "X" with the arms and legs, head and neck relaxed. Slowly crunch in the right side to bring your right arm toward right knee. Slowly crunch to other side. Slow, controlled movement initiated at the side in the oblique’s.

Side-to-side - as if sitting with knees tucked to chest alternate between extending both legs out long to the side in the coronal plane, crunching the oblique’s (think getting both feet to the surface), bringing them back to center in a tuck, and then extending both legs to the other side.



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Suntan-Superman - Suntan = laying on your back toes out of water, Superman = laying on stomach. Alternate between the two positions by drawing both knees in to a tuck (engaging the abs first to protect back!)

Side-to-side Oblique twists Diamonds

Arms of Steel

Have the participants tuck there knees into their chests for the first 2 exercises.

Just breaststroke arms across the width of the pool. Reverse the arms now, and travel back (scoop water in) Repeat exercises 1 and 2. 1 Minute: scull arms quickly while maintaining a long vertical body position; I cue them

to keep their palms and forearms inline and not to break at the wrist. 2 Minutes: biceps/triceps with cross-country ski legs. I have them spend a minute

focusing on the bicep curl and making a burst of water at the finish. Then they focus for a second minute on the triceps extension, finishing through the full range of motion, but not locking the elbow. I also cue them to keep their elbows still and close to their torso, just the forearm moving.

1 Minute: cross-country ski arms - long levers, full range of motion. Palms up on the way up and palms facing backward on the way down and back.

Rob's deep water workoutWarm-up anything you want

Combo 1

Twist-tuck legs under torso and twist like a washing machine agitator (16 counts) High knees- alternating arms (16 count) Flick kick -16 counts -arms try to touch opposite leg T-jacks- (arms to surface of H2O and down to sides-legs in V, cue them to get out of H2O up to

their waist) 16 counts.

Repeat combo moving- turn toward shallow end and move- 8 counts forward/8 back (each movement 2x forward and back for 32 counts)

To turn on each combo- weights at side arm in full extension (like at attention)- tuck legs 4 counts. turning with each tuck



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Combo 2

Scissors (keep legs straight movement from hips) fast so legs will make short fast movement (8 counts)

Scissors slow and big (8 counts) Alternate arms Frog hop (legs pull under body with knees going out, soles of feet touching) arms scoop in front

(16 count) Dolphin kick-legs move forward and back together- arms move opposite legs (legs forward/arms

back) Moguls (tuck- move legs right/tuck- move legs left)

Repeat combo 1 and 2 moving toward shallow then deep -8 counts each one for 32 count.

Combo 3

Jog narrow-arms move down side alternating (16 counts) Wide jog - arms move down in front of body (16 counts) Cross country ski - alternating arms (16 counts) Lean to shallow - bicycle (8 counts) Lean to deep - bicycle (8 counts)

Repeat combo 1, 2, 3 moving shallow/deep - 8 counts of each

Interval

Dolphin kick arms out of water 30 seconds as fast as they can 1 Minute slow jog recovery Scissors-short and fast- 30 seconds 1 Minute slow jog recovery T-jack short and fast -30 seconds 1 Minute slow jog recovery Flick kick-30 seconds 1 Minute slow jog recovery Moguls- 30 second 1 Minute slow jog recovery

Abs

Arms in a T holding weights-tuck both knees to chest, leave legs tucked, move heels to back (knees stay bent 90 degrees the whole time)

Sitting position- body in an L- lift legs up- try to get out of the water, then lower to starting position

Legs behind lying prone in water- arms straight down (like a military push-up position on land) alternate bringing legs in toward chest and back, then both together



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Cool down

Move to shallow end- take off belts and put up weights Bend right Leg -grab right behind thigh- stretch back of hip Point/flex foot Circle leg from knee down to foot 4x/ change directions 4x Extend leg in front- flex the foot- pull toes toward body and push through the heel-feel it in the

hamstrings Now bend knee 90 degrees/ straighten/bend (4x) Same leg, place heel down on pool bottom toes up/ sit back-hold-hamstring stretch Same leg-place over other thigh above knee in figure 4-sit back Same leg-place behind in runner straddle, heel down (calf stretch) Slide leg in- abduct/adduct (4x)

Repeat other leg

Legs wide toes out- arms in a T-reach side to side, then across Bring arms forward round the back-open arms wide squeeze shoulder blades together (4x) Arms at side, bent 90 degrees- upper arms stays glued to sides, elbow to forearms take out

(rotator cuff) Extend arms in front palms up-take palms to shoulders-shoulder rolls Lean head to side-ear to shoulder, then look over the shoulder Chin to chest move to the other side look over the other shoulder, then lean ear to shoulder

Interlace hands, palms out, round the back-suck in abs-navel to spine hold 8 counts, release (3x)

Inhale/exhale Finished

Anne's Deep Water Aqua CombosAfter a warm-up:

Combo 1

Jog (push hands or weights down at sides, alternating arms) Wide jog (left arm up, right arm up, both arms up) Tuck unders (high knee jog with opposite hand scooping under opposite knee) Sprint (run at "your own personal best speed")

Combo 2

Opposite heel touches in front Hamstring jog Opposite elbow to opposite knee



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Weights on shoulders -opposite elbow to opposite knee.

Combo 3

V-sit crunches Crunches Tuck and roll side crunches (tuck knees into chest. Roll side to side) Tuck and knee left crunches (knees tuck into chest, turn knees down towards pool's bottom)

Combo 4:

Jacks Jacks with tuck and breast stroke arms. Reverse breast stroke, if desired. Jacks with "L arms" Sitting jacks (legs out in front of you, like you're sitting in a lounge chair, open and close)

Combo 5 (I usually do this combo in shallow water)

Bicep curls, palms up Bicep curls, palms down Triceps kickbacks Punching arms (Punch down towards opposite knee, then turn palm up)

Combo 6:

Diamonds (frog legs) (First do vertical, then sitting in a chair, then all the way up to the surface) In, out, open, close (Bring legs into a crunch, push out, open legs wide, close. Repeat) Windmills. (Lay on water's surface. Touch opposite hand to opposite foot) Stacking crunches. (Stack one foot on top of the other. Lift and lower the "stacked" foot)

Combo 7

Cross country ski Cross country ski with both arms pulling up, then pushing down (together) Cross country ski with jumping jack arms Cross country ski, add a tuck in the middle

Combo 8

Straight leg forward (opposite hand reaches for opposite foot, leg is straight, alternate) Side flutter on right side Straight leg forward Side flutter on left side



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Combo 9

Flutter front (on your stomach) Flutter front (legs shoulder width apart) Flutter back Flutter back, legs shoulder width apart

Combo 10

Moguls (downhill skis) Crunch left, middle, right Crunch shoulder width apart Shoot throughs (This is like a downhill ski, but legs go all the way to the surface)

Combo 11

Vertical flutter Wide jog Vertical flutter Wide jog

Combo 12: (Come to the wall in the shallow end)

Tuck, tap, tuck, down (Tuck knees up, tap feet on the wall, tuck and put feet on the bottom of the pool)

Oblique tap (Turn towards the shallow. Tuck knees up, tap feet to the side, tuck, down) Oblique tap -- opposite side. Inverted crunch (Lay on stomach -with arms out in front of you. Tuck knees into chest and pull

noodle (or weights) down to meet your knees, extend)

Deep H20 BurnThis is a deep water workout. I use this for my more advanced water exercisers. They find it fun and challenging.

At the end of your warm-up get the class separated on each sides of the deep end so they are facing each other towards the middle of the pool.

Begin with a jog heading across the pool- with jog arms (32 counts) At the side- mountain climbers (right and left foot climb up on the wall while holding on

with both hands, and then off the wall right and left--cue it up, up, down, down) (32) Repeat the above one more time (64) In a seated position (feet flexed, knees at a 90 degree angle, like sitting in a seat-

shoulders over hips) do a breast stroke pull with arms to other side. (32)



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Abdominal crunches on wall- swing both legs up to touch the wall and then push them back while holding hands onto side of pool- using abs to pull legs towards the wall (32)

Repeat the above one more time (64) Cross country to other side of pool (32) Mountain climbers (32) Jacks to side of pool (32) Side abdominal crunches on wall- same as first abdominal crunch, but holding on with

right or left hand and swinging legs into wall sideways at the same time, then pushing out to side (32)

Jacks to side of pool (make sure class is facing the same way they were when they went to the first side so work legs evenly) (32)

Side abdominals-holding on with other arm this time (32) Flutter kick on side to opposite side of pool- I call them Hollywoods because they keep

the arm closer to the surface out of the water and wave while they kick (32) Repeat Hollywood again to opposite side of pool (32) Drop legs straight down for flutter kicks with hands up out of the water like

"surrendering" (32) Fast flutter kick- I tell them to raise their shoulders out of the water as high as they can

(64) Repeat 32 count flutter kick and then 64 count fast flutter two times

Usually I repeat this again or add more variations to make the full class

Deepwater & TravelDeepwater: Belts abs in & use controlled breathing throughout the class. Divide the class into 2 groups

G1. Stationary moves. G2. Travel moves: travel to about half way & return

Warm Up: as you would like to

A

G1. Jog on spot x8, jog lean x8: lean slightly back, abs in & drive the knees just to under the surface.

G2. Jog travel: use run action arms, thumbs up & elbows in.

B

G1. Flick mud x8: use a flick action of the foot, alternate right - left, feel like you are flicking mud off the top of your foot, this is NOT a power move. Alternate reach arms. Straight power kicks x 8: use full range of motion, upper body straight & controlled alternate arms.



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G2. Knee drive: lay prone, drive alternating knees up towards chest & push (drive) leg back, use the heel for power. x4 slower, x 8 quicker, use run arms

C

G1. Indecision arms x1 scull (breaststroke) forward, X1 scull back: working the chest & back, cross legs in front work ONLY arms. Abs use them.

G2. Hurdles x4, short sprints x8

D

G1. Short lever twist x8: sit on your stool, knees together, abs in & twist controlled side to side, natural arm swing side to side , thumbs up. Short diamond twist x8: as above open the knees out feet together, like a diamond shape, feel the resistance.

G2. Jelly fish: face the right side, working the right leg & arm ONLY, think of stepping over a log sideways & big scoop sideways with the right arm -left leg & arm just go along for the ride. Repeat back with the left side, keep torso up.

E

G1 Gather arms x 8: wide jog, work alternating arms breaststroke in, tell class to fill their costume top full of water. Reverse arms x8: reverse arm action, empty their costumes, use a flutter kick leg action.

G2. Water wheels: start with hamstring curls, lay slightly forward & use rolling arms forward to travel - like a paddle steamer

F.

G1. Interval jog: 10 seconds on 10 seconds off x3 sets: white water around the shoulders when on, relaxed jog off, work your class at the interval that bests suits them.

G2. Cycle side: cycle on side down & up the pool, increase the intensity by x4 slow x8 quick.

Stretch & relaxation This class can be adapted to suit any depth & shape of pool, you can add any stationary & or travelling moves you want, it's a water wonder land out there, have a play



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Work it on the Deep EndThis is a deep water circuit routine with belts.

Warm-up

Your usual warm-up. Make sure, you work all the major muscles. Finish with straight kicks, bicycle, and jumping jacks to make sure all the major lower body muscles are nice and warm.

Circuit

Facing the wall, holding with your arms to the wall.

Glute squeezes: 10 on each leg, 2 sets on each side. Encourage high intensity Travel around the pool with Russian kicks. In a seated position, knees at a 90 degree angle with

your torso, kick out, bending at the knees, alternate kicks, point your toes to add intensity at the claves and glutes.

Back to the wall, Set 2 of glut squeezes or kick backs. Interval: lifts: 15 seconds, vertical flutter kick, lifts yourself up do 2 full intervals

Back facing the wall, hold yourself with your hands above your head.

Straight kick forward: 10 on each leg, 2 sets on each leg. Travel around the pool with cross-country ski. Back to the wall, set 2 of straight kicks forward. Interval: lifts again

Back facing the wall (same position as before)

Scissor legs, open and close, begin with big moves, make them smaller to criss-cross motion. Travel around the pool with a seated V: seating position, 90 degrees with your knees, open and

close the legs, legs may be fully straight or bending at the knees, I do a little of both. Interval: Jumping jacks, 15 seconds, 2 full intervals.

Facing the wall, hold yourself with your arms wider that the shoulders.

With a noodle, hold it against your back, press it down to the water using your triceps and upper back. 2 sets of 10

Push-ups: lift yourself up from the pool, you may use your toe against the wall to help yourself come up. 2 sets of 10.

Walk your hands around the wall of the pool to take you to the other side. Interval: Lifts but using only your arms.

Facing the wall, hold yourself with your arms wider that the shoulders.



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With noodle, upright rows. Push-ups, arms shoulder width apart this time. Walk your hands to the other side (you should travel in the opposite direction than before, you

can back track in order to work both sides of the body. Interval: lifts using only your arms.

Abs

Do your regular routine.

Cool-down and stretch

Deep H20 My classes are high intensity, lots of intervals, and I make the patrons sweat- no excuses!

SET #1

Vertical flutter kick intervals: Have your class spread out and assume a nice straight vertical position, and begin flutter kicking. Make sure they aren't cheating by letting their butt hang back as they kick.

Vertical flutter kick as hard as they can for 15 seconds- push them to get their shoulders well out of the water.

Rest with an easy flutter kick for 15 seconds.

Repeat that set SIX times....if you have a very fit class, raise the interval time to 20 seconds, and increase the rest time to match it. They will be exhausted by the last one!

Set #2

Reverse tug-of war: Have participants get into partners. Have them go back to back, legs straight out in front of them. (legs parallel with the water's surface)

Flutter kick as hard as they can for 30 seconds- get them to try and push their partners across the pool.

Rest and "regroup" for 15 seconds. Some of them end up half way across the pool!

Again, you can adjust the work and rest times depending on the fitness level of your class.

Repeat THREE times- this is a great one to end your cardio portion with- it gets the class laughing, and the go home still smiling



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Deep WaterIn deep water - 40 minute aerobic, wearing aquabelts

First number is 2 minutes across and back pool Second number is 1 minute stationary

1) Jog across and back with front crawl pull 1) Jumping jacks, crossovers, use both arms & legs 2) Rock climb across & back 2) Sit kicks a) 1 at a time b) both legs together 3) Tire jog across & back, front crawl pull 3) Tire jog, push down with arms - sumo wrestler 4) Flutter kick on front, breast stroke pull 4) Vertical flutter kick, small, large, up, down 5) Flutter kick on back, scull 5) Vertical flutter kick, sprints 6) X-country across 6) Vertical X-country, small large 7) Sideways, over barrel 7) Frog jumps, a) both arms together b) 1 arm at a time c) crunches 8) Snowplow, (diagonally pull with same side arm & leg) 8) Vertical bicycle forward, bicycle legs going back 9) Bicycle across, arms same as legs 9) Opposite elbow to opposite knee b) knees wide, same elbow to same knee 10) Butterfly kick front, arms scull 10) Both knees close together to chest (crunch), thrust down hard with hands 11) Butterfly kick, back 11) Eggbeater a) arms out to side b) arms to chest c) arms out of water 12) Breast stroke across 12) Lay back in water a) feet flexed and cross legs b) knees to chest together and c) 1 at a

time 13) Whip kick on back, scull 13) a) Vertical twist b) breast stroke, arms only c) forward crawl, arms only d) vertical

butterfly



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Deep LadderThis is great for your deep water class. Start with exercise #1 for 15 seconds, then add on #2. Example: #1 #1 & #2 #1, #2 & #3 #1, #2, #3 & #4 and so on. Should take longer than 45 minutes so adjust accordingly. If time permits go through the list doing them for 5 seconds each.

1. Jumping jacks 2. Heel lifts (front) 3. Knees Up 4. Cross country 5. Kick side (karate) 6. Turn & punch 7. Row sideways (7 1/2 seconds one way & then back) 8. Back kicks 9. Cheerleader 10. V kicks 11. Jog front & back 12. Uppercuts 13. Bubbles (palms up scooping water in front) 14. Kick front around in a circle 15. Chorus line kicks 16. Scissors 17. Breast stroke front & back 18. Frog touches (touch bottom of feet together, kick out) 19. Flutter kick 20. Standing bicycles 21. Sit kicks



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Individual Exercise/intervals

Aqua line-dancingMarch (8 or 16 count)

1. Roly poly arms (squat in water to neck, roll arms one way for 8 then other way for 8 under water)

2. Forward for 4 (1,2,3,clap) take small steps backward for 4 Repeat several times

3. Jump forward for 2 back for 2 Turn to left repeat to all four poolsides

This is quite simple, I often use it to end a class, mixing the pattern to fit the record. It works best using chorus and verse, no. 3 being the chorus. Country and Western music is quite good or something your class can sing along to.

The Cross StitchThis pattern is a great way to get your class moving for the cardio section!

Running forward with arms punching up alternating arms (4) Running backwards with arms punching out front alternating arms (4) Two jumping jacks with arms (2) 1/4 Turn right and two more jumping jacks with arms (2)

Then you repeat the above pattern until you have done each wall in the pool.

HammerStart in standing position, feet together, and hands to sides in a fist. Step out adjacent while beginning a squat (arms move up at same time). Come out of squat when moving to original position (arms to side). This is one smooth motion. Repeat forward to same side. Back to opposite side. Then forward to other side and repeat. When complete you will have made a "V".

Party BoatFor this pattern you must use the water dumbbells--start with dumbbells in front of you with legs back and butt up. Kick feet so you move forward in the water. Change hand position so they come behind your back and hips are up now--kick feet, and you will move backwards. Now raise just the right arm to water level (still kicking feet) and you will turn in a circle. Switch arms (left



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up, right down) and you will circle up the other way. Keep repeating sequence from the top moving into each move quicker--FORWARD---BACK---RIGHT CIRCLE---LEFT CIRCLE

Crab ScootRight arm extended to the side at shoulder level. Left arm curved over head. Legs spread wide, feet slightly pointed out, knees bent (squat position).

Scoot to the right. Do not bring the feet together while scooting. Use hands like pinchers.

Change direction and repeat.

Mountain Cliff WalkingMountain Cliff Walking (shallow water, not deep)

This is great for stretching the inner thighs, toning the glutes, hamstrings and quads. I tell the class to imagine they are stepping from one mountain cliff to another. To imagine that once their front foot reaches over and touches the cliff across the way, to immediately lift that rear leg and pull it forward (quad area targeted push pelvic area forward). At the same time the (hamstring and glute area of the forward leg will be working by pulling and trying to keep that forward motion across the cliff. The key is to get them to take really long strides. This is a slow motion, long stride, walking movement. Abs must me very tight, pelvic tilted slightly forward, shoulders up and back. I do this at the end of a cardio workout, to gradually bring heart rates down. After a few minutes of these they will feel it in their lower muscle and cardio system.

Encourage students not to wear belts when doing this, less buoyancy is better. (But, we know safety comes first)

You can also switch this movement by having them do it side ways also slight bend at the knees. Targets to abduct and adducts of the innner thighs. Concentrate of squeezing those glutes.

Tree FrogsThis is a great move for the arms, thighs, and abs. I usually start with a wide-knee jog. Cue the group to really press their knees out there VERY wide. Cue abs tight and back erect. Once they have got that down, add the arms - same elbow to same knee. Now you are beginning to feel like a tree frog!

Here are some variations that increase the intensity:

Travel forward and back



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Spin in place right/left High and low intervals - high is what I just described - low is dropping the same move

down low in the water (like a crab) Add a little flick kick with each foot as you bring up that knee

Killer FroggiesMy class loved this modification to the "froggie" jump. I was in the water doing it with them, and let me tell you - MY heart rate soared!

Legs are doing the standard froggie, but instead of pushing arms up and down through the center of the chest, have arms straight out to the side at water level. As they jump up, bring the arms down (still straight) to touch the toes. For a visual, this arm move is just like working your chest with a cable machine.

It helps propell them up and out of the water, and it makes them bring those feet up. My class was crying for mercy, and they loved it.

Reach and Swing

Rocking horse move it right x 8 (32) Pendulum, reach with double arms across the body x 2 (8) Kick through back to front single arm across x 2 (8) Pendulum, reach with double arms across the body x 2 (8) Kick through back to front single arm across x 2 (8) Pendulum, reach with double arms across the body x 4 (8) Kick through back to front single arm across x 4 (8) Jack x 4 (16)

Repeat all going left

Aqua Add Add Add On!start off with move 1 and 2, then go back to 1, 2, and add on 3, then go back to 1, 2, 3, and add on 4 and so on until all moves are put together.

1. Front kicks - low 2. Front kicks - high 3. Knees up (with or without elbows to knees) 4. Rocking horse on the left 5. Skis - low - high (I use low when I refer to legs and arms staying close to the body)



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6. Rocking horse on the right 7. Jacks (star jumps) low - high 8. Push backs (alternating legs back with both arms forward)

Muscle Conditioning Workout.You will be working the arms and legs separately. (Unless directed to otherwise) I generally work each move between 30 and 50 reps, depending on the conditioning of your group.

(Arms/legs TOGETHER) Jumping jacks - Arms cross front/arms cross back (Arms/legs Separate) Double knee tucks - Pat back of shoulders (Arms/legs separate) Twist (wide/narrow) - Canoe arms (Arms/legs separate) Jog through tires - Racquet swing (Arms/legs separate) Skateboard - Breaststroke arms (thumbs up) (Arms/legs separate) Knee high jog - Backstroke arms (Arms/legs TOGETHER) Rocking horse - Deep pulls with arms (Arms/legs separate) Hamstring curls - Big clap in front (Arms/legs separate) Froggies - Lateral arm raises

I can usually run through the set three times in 45 minutes

There's no place like home Crosscountry Ski facing front (8). Turn 1/4 to your right - Crosscountry Ski (8). Jog backwards (8). Jumping Jacks (4). Dorothy Bounce (This is 3 bounces and clicking the heels together in the middle...hence

the name, like in the Wizard of Oz). Do 3 of these, and then turn 1/4 to your right on the 4th one. Everyone is facing opposite the way we started. I have them bounce and click the heels together every time while I run around the deck to face them.

Repeat the whole sequence...and your back to where you started from...home!

I hope you understand how I explained it. When I say 4 Jumping Jacks it equals 8 beats of music. So the 4 Dorothy Bounces would be 32 counts.

My class really likes this sequence, and I get a good workout running around the deck.



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AquaFun Jumping Jacks Pendulum (legs swing side to side) Kicks with Long Arms Frog Jog Cross Country Skier Twist

Tips to safely challenge participants:

Use long levers (keep knees and elbows straight) Use upbeat, motivating music, but DO NOT try to teach "on the beat". Demonstrate

moves SLOWLY on deck so that participants will use full RANGE OF MOTION. Perform each move at least one minute so participants can "get into it". If you get bored,

try moving around the pool with it. Lines, circles, etc. can spice it up as well as increase INTENSITY.

Do not choreograph as you would a hi/lo or step class. When it comes to body mechanics, this is a whole different ballgame.

Use a "claw" hand to increase intensity.

Circle ComboGet everyone into a big circle, facing the center. In Place:

Jog knees in front (8) Kicks front (fast) (8) Pendulum (fast) (8) Kicks back (fast) (8)

Stay facing center:

Jog sideways to the right (pumping alternate arms up & down) (8) Jog sideways to the left (pumping alternate arms up & down) (8) Kick traveling toward the center (8) Knee lifts traveling back (8)

In Place:

Jumping Jacks (8) Cross country ski (8)

Traveling:



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Side step to the right (8) Side step to the left (8)

Bahrain Aqua 1Block #1

Jog knees up in front x8 Cross-country ski x8 Jog heels kick back x8 Cross-country ski x8 Outies (jog in & out) x8 Sprint (15 seconds)

Block #2

Rocking horse right lead x8 Sumo jog (wide jog knees up) x8 Rocking horse left lead x8 Sumo jog x8 Propulsion jacks x8 Reverse propulsion jacks x8

Block #3

Sumo jog x8 Slow squat travelling right x4 Skateboard kick right leg x8 Karate kicks (front & back) right leg x8 Frog jump x8 Repeat travelling left and with the left leg kicking

Skateboard kick -- slow kick with one foot on the floor of the pool and the other pretending to push the skateboard (some of my class refers to this as "scuffing your shoes")

Intervals with Dale Bridges Move up with knee high jogs pushing arms down next to side. Move back with ham curls. Arms frnt to back like a breast stroke.

Take class up and back several times. I do not stick to 8 or 4 necessarily. I want them to MOVE! Then stop and do the intensity of leap frogs as many as they can. If they tire, tell them to lift one foot at a time, then go back to doubles or call it that way if you want. I try to make them do about 30 seconds worth.



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Repeat these three moves again; maybe two more times changing levers. Knee high jobs to low kicks, mov up, push arms back.

Move back with leg extensions, push arms front. Still doing frogs for intensity. Interval: Levels 1, 2 & 3, Jumping Jacks at 30 second intervals. 1) Rebound out and in, arms pulling and pushing - lots of shoulder work here. 30

seconds. 2) Rebound out and tuck knees in, grab knees center, rounding the back. Exhale when

you grab the knees. Here, you have abdominal crunches. 30 seconds. 3) Rebound in, ploy jump out. Bend arms with elbows leading. Do not take arms in and

out of the water. If participants can only go 20 seconds, build the time each week to show them progress.

Recover with Level 1 again. Repeat for 3 to 4 sets total Ask them ( on their recovery segment) if they felt the heart rate increase.

Dale builds combinations with lots of traveling either up and back, side to side, or circling. She then adds an interval segment either 20-20-20 or 30-30-30 seconds building intensity. She also tries to use opposing muscles and change levers. That way you get all benefits of the water resistance and of course use those arms pushing and pulling, cupping the hands and changing directions. Interval is excellent for the heart. Change the interval to runs, skis, licks, whatever.

Aqua is not for the wearyAfter a good warm-up & stretch

#1 Jog Combo(good to start class with, it's simple)

Basic jog 16 sets, bouyant (shoulders below h2o) Jog 16 sets - Repeat each again in 8 sets (several times)

ADD ON to boyant jog karate' kicks (stay bouyant) 16 sets - Repeat from top 8 sets each ADD ON basic jog with breast stroke arms 16 sets - Repeat from top 8 sets each ADD ON Speed jog 16 sets - Repeat from top 8 sets each ADD ON long lever arm jog 16 sets - repeat from top 8 counts each Now REPEAT from the top 4 sets each several times before adding #2

#2

Ham curl (sissy jog) 16-8cts, travel right 8, travel left 8 Face front ADD jack in-out-in-hold, out-in-out-hold 8 sets down to 4 sets ADD small flutter kick front 16-8-4cts, ADD ankle touch front 16-8-4

Put #1 & #2 together



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#3 Cross country ski basic, face all four walls, 4 sets each wall.

Front wall ADD power 8 sets, ADD bouyant cross country 8 sets.

INTERVAL 15 seconds stay bouyant and punch across body (this is HEAVY work) (I also ask for speed if your able to give it).

REST for 15 seconds in bouyant cross country then repeat punch across.

From the top #1, #2 & #3

#4

Alternating glute squeeze 16-8 sets, ADD front diagonal kick 16-8 counts ADD Back diagonal kicks 16-8 sets. Repeat this several times. ADD Heavy work-Speed Skate (from back diagonal curl hamstrings like you're speed skating

pulling arms from right to left together) Interval with 15 or 30 seconds of heavy work and rest

From the top #1, #2, #3, & #4 several times No breaks given, this is a 35-40 minute cardio workout. End with toning/abs/cool down

These combos have to be built just like land combos, take your time to build, repeat and add on.

Making an "impact" in the water Knee hi jog (khj) 8 Low kick 8 Wide kick 8 Pendulum 8 Rebound jump arms side 8 Rebound jump arms behind 8 Rebound jump arms front/back 8 Rebound jump arms behind 4 rebound jump arms front 4 Repeat this a couple of times Rebound jump arms front/back 8 Jacks 4-3-2-turn right

Repeat the whole sequence, turning to the right after the jacks so that you face each wall.



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Burn that fat Jog forward (8) Tuck jumps back (8) Tic tac right (8) Wide jog (8) Tic tac left (8) Wide jog (8) Jog forward (8) Froggy jumps back (8) Sprint for 1 minute (jog fast arms under the water)

Repeat the above one more time

Sports Training CircuitTen Station Training Circuit

1. Sprint run on Tether (Anaerobic) 2. Biceps curl with hand paddles (Muscular) 3. Lateral leg kick On the Spot (Aerobic) 4. Triceps extension with aqua dumbbells (Muscular) 5. Underwater twist pass, with waterproof buoyant medicine ball (Muscular) 6. Horizontal ab/adduction of arms with paddles (Muscular) 7. High knee lifts running (aerobic) 8. Double leg press off the wall (powerful push), sprint back to wall (Anaerobic) 9. Frog jump with arms pushing down and pulling up between legs with hand paddles on

(Muscular) 10. Tick jump, two legged hamstring curl non rest between (Anaerobic) (Polymeric move)

Strike!!!BOWLING - Take 2 dumbbells & cross them, this is your bowling ball. Take 3 steps forward & then "bowl" by pushing the ball through the water, keeping your arm near the side of the body. Jog back for three watching your ball roll down the alley, then jump high with both hands up & yell STRIKE!! Repeat with other arm. I do about 3 on each side.

(I have quite a few bowlers in my class who really get a kick out of this one)

VOLLEYBALL - Bump, set & spike with either imaginary volleyballs or cheap plastic balls. If you have real balls, line up across from a partner & set it up back & forth like the old high school drill.



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HURDLES - Run in a circle for 1...2...3... then "hurdle" on 4 (a long leap forward) Repeat, then switch directions.

We've had so much snow up here in Wisconsin, I decided to elaborate on that theme too. I have been using Christmas music lately & during my warm up will often add "snow fingers" - both arms out to the sides, wiggle fingers on the way up & down. We also will pack snowballs & throw them - have imaginary snowball fights in the pool. This is always fun - I'll pretend to pack a huge snowball & throw it at a favorite class member!! I also do lots of cross country skis in the water & will sometimes "ski through the mud" - ski side to side dragging the feet across the bottom of the pool, not bouncing. Great for those quads!

Hot Water!!! Jog forward with some fun arm movements-up, up, side, side, cross your heart, cross

your heart, shoulders, hips (16 counts because movement is slower) Jacks x 4- turn to each side (16 counts because...you know) Cross-Country x 4-dig those arms in the water! (16 counts...) Knees moving back to original spot-let me see knee caps! (16 counts...)

Is the water still cool?

Pendulum x 4-swing the arms through the water! (16 counts...) Alternating lateral leg swings (left leg goes out, across, out, then right leg) (16 counts) Right rocking horse x 2/ left cross-country x 2 (16 counts) Left rocking horse x 2/ right cross-country x 2 (16 counts)

Are we having fun yet?

Kicks x 4-keep knees as straight as possible and use walking arms (16 counts) Right leg swing/ Left leg swing (16 counts) Jump forward/ jump back/ jack x 4-Can you do this to each side? (32 counts)

For laughs, see how high you can jump. Then, drop low and sprint. Do this about 4 times then take it from the top!

Easy Aqua Box PatternLeft facing:

Step forward and do a right jab with each step (3) Left cross (1) Repeat going forward again (4)



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Back it up jogging backwards doing bicep and tricep curls (8)

As you back up on the last step back, turn to right facing position.

Facing right:

Step forward and do a left jab with each step (3) Right cross (1) Repeat going forward again (4)

Back it up jogging backwards doing bicep and tricep curls (8)

As you back up on the last step back turn back to left facing position again and repeat the pattern as often as you wish!

Combo Jack'sThis could be deep or shallow. I mainly do it in Deep classes though.

16x Jacks regular speed 8x Single leg jack with a knee up to body right side. Reach to opposite side Repeat same with left side Repeat again with 8 jacks, 8 one leg jacks, 8 one leg and 8 jacks

Then add in with the knee up push your foot to bottom. Repeat doing the same with knee up and then 1/2 jack out to side. This really works the adductor group. Hope this is clear

For intensity add direction with jacks

Star jacks or ab jacks Kicks in your face (both feet come forward) Kick in your face behind you and then forward Peck squeezes Punch arms

Full Routines Part 1-BOXING

Aqua BoxThis has been one of my classes favorite moves. It's challenging, fun and really gets them going.



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Start with step touch (really a bounce on right foot, then left (4) L-step to the right while doing a hook-left arm, then right arm (4) Grapevine to the left with speed bag arms (1) L-step to the left doing hooks (4) Step-touch (4) Step-touch moving forward (4) Step-touch moving back (4) Repeat step-touch forward (4) Add alternating heels back (4) Repeat above Grapevine to the right with speed bag arms and bring left knee up twice while punching

right and left (1) Grapevine to the left with speed bag arms and bring right knee up twice while punching

left and right (1) Repeat from the top, but turn the double knees. Grapevine to center and do hamstring curls (8) Alternating knees (8) Rocking horse bringing right knee up and curling left leg back (8) Rocking horse bringing left knee up and curling right leg back (8) Rocking horse but this time kick right leg forward, punching left, then kick left leg back

punching right (8) Rocking horse kick left leg forward, punching right, then kick right leg back punching

left (8) Say "repeat from the very, very top"

Wet & Wild Water boxing #3Here are a couple more combos that work well....

Block #l

Cross country ski *3 Jump ski tuck and change

* The legs for jump ski tuck... Hold the ski open right foot in front left foot behind... Jump 3 X in that open ski--tuck and switch the legs so the left is in front and right behind...So cueing is jump, 2, 3, tuck/ski change... Teach legs first...

* The arms If right foot is front---jab right 3 x each time you jump on the tuck and change...left arm does and upper cut... If left foot is front---jab left 3 x; right arm upper cut on tuck change...



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Block #2

Tuck jump block high* with arms travel forward 8 x Frog jump block low** with arms travel backwards 8 x

* Block high...as you tuck jump arms go overhead out of water and cross at the wrist

** Block low....As you frog jump arms cross at wrist and push down in the water toward the bottom of the pool.

Splash Water boxing (P.S. this can also be used out of the water, speed up BPM though)

Right jab x2 (1,2) Left cross x1 (3) Right jab x2 (4) Squat x2 (5,6,7,8)

Repeat

1/2 Grapevine right (1,2) Left foot side kick (3) Repeat (5,6,7) Back to orthogonal stance (8)

Squat x2 (1,2,3,4) Boxer shuffle with jabs to left x4 (5,6,7,8)

Squat & hold, uppercuts x8

Right step front snap kick left (1,2) Repeat opposite (3,4) Back kick left (5,6,7) Orthogonal stance (8)

Boxer shuffle 4 backwards with left speedball arm (1,2,3,4) Left back kick on (5,6,7,8)

Right step front Left roundhouse kick to front Spin right back kick to front Left front snap kick Now in southpaw stance



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Repeat now other side

Interval SkisAfter we've warmed up I like to get the class going with this set of intervals. The basic move is cross country ski using a combination of speed and power during the "work" segments. I like step-tempo music for these intervals (124-128).

First I cue for posture, form and good landing. Once we have this, I emphasize a strong slice from the arms and a "long and strong" ski with the legs. This is the move we come back to in between each set during the "active rest".

Set one: Boxer's shuffle

Starting with the basic ski, water tempo, take the legs to double time ski or short and fast. This move calls for tight abdominals and gluteals and short, controlled front to back leg movements. Once they have the basic leg movements, add the punch.

The punch should emphasize full extensions with power behind each punch. I tell my participants to imagine a heavy bag in front of them and to reach out there to really hit it.

The legs continue with the short, quick shuffle and the arms are punching through the water with power. I like to encourage them to get their arms out to the full extension and involve more core strength. I perform the first 2 sets on the spot (with active rest in between each set) then prepare them for the next set of interval "work".

Set two: Power ski

Starting with the basic ski, water tempo, cue posture and landing then add a tuck jump to the ski. The first set is "arms optional" using them for balance and/or assistance.

I give participants three level options for this move: Level 1, rebounding with the tuck ski; Level 2, down low in neutral with the tuck ski; and Level 3, plyometric with a powerful jump into the tuck ski. This one can be pretty tough, be sure to give them rest and cues for posture and landing before the next set.

In the second set, I demonstrate the move with the arms up (hands together) with hands and elbows at shoulder level. Bringing the arms up really brings their attention to their balance during the tucks. If a participant isn't ready to have their arms up out of the water, I have them hold their arms just in front of them at water level - not using them to assist in the movement.

Once both sets have been demonstrated, I like to add the travel element.



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Travel forward 8 basic skis, set, then BOXER'S SHUFFLE for 16 counts. Travel backward 8 basic skis, set, then POWER SKI (arms out) for 16 counts. Repeat the traveling segment at least one more set.

This format works well with jumping jacks too - double time jacks and power jacks (McD's arches).

Box in the poolHere is a sample combination that I use both in the pool and in my box aerobics class. Very simple, but very effective.

Jab,left and right 8 xs. Knee lift for sixteen counts Then jab left and right 4xs And knee lift for 8 counts. You could even break this down into twos. Actually my knee lifts are knees up running

Cross with lunges 8xs Then lunge straight back Repeat cutting down the counts

Hook same thing 8xs Side knee lifts 8xs Cutting down to 4xs and then 2xs

Uppercut 8xs Heel curl 8xs

You can then add forward kicks kickboxing style with various arm movements. I usually do kicks separate from the arms.

JUDY'S JABSAloha, hope you enjoy this quick cardio kickbox drill.

Cross punch right, left 8x Hook punch right, left 8x Uppercut right, left 8x

Cross punch right, left 4x Hook punch right, left 4x Uppercut right, left 4x



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Cross punch right, left 2x (1 time each arm) Hook punch right, left 2x Uppercut right, left 2x

Now gradually increase the tempo by counting faster until it becomes a flurry. Cue participants to tighten their abs, shorten their punches and add more power. This white water flurry will become a barrell of laughs and take you right into the next section. Speed bag drills

Begin with the speed bag: hands fisted, circling wrists chest high under water. The more white water the better.

Speed bag 1,2,3,4 count Jab punches (punching forward) right,left,right,left Speed bag 1,2,3,4 count Jab punch (forward) right,left,right,left Repeat same sequence 2 more times. Speed bag 1,2,3,4 count Jab cross punch (punching to the right) right,left,right,left Speed bag 1,2,3,4 count Repeat 3 same sequence more times Speed bag 1,2,3,4 count Jab cross punch (punching to the left) left,right,left,right Speed bag 1,2,3,4 count

Repeat sequence 3 more times

Now really have some fun and change the directions from 4 front punches, speed bag, to 4 left, speed bag, then to the right, be sure to include you 4 count speed bag in between each set of punches. This forces participants to coordinate their minds with their mucles. Are you ready to strecth those shoulders?

Slow down the speed bag then alternate (right,left) outward blocks starting with the elbow at the center of the chest and gently pull it out to the side at a 90 degree angle, elbows remain underwater for resistance, wrists straight up above elbow but out of the water. I do this 2 to 4 times for each shoulder. Then I drop the wrist in the water (on same plane as the elbow at surface level) and continue with outward elbow strikes. Slow and relaxed. Now we submerge the arms and continue our outward strikes dragging the arm under water towards the knees and I have them flick open their fingers at the end of each stroke to feel that little tingle of circulation creeping into the finger from all these fisted movements. I also reverse the 90 degree outward elbow block starting it from the outside and pull it in toward the chest. The water that rushes against the inside fleshy part of your forearm feels soothing



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Box comboBox combination

I start of with a hamstring curl with pullbacks (arms) then I introduce the box combo.

Keep the hamstring curl & add:

8 Jabs forward (making sure they are keeping elbows up) 8 Uppercuts (cupping your hands is more resistance) 8 Hooks in front (cupping is harder-keep elbows up & bent) 8 Backhands (pushing back with the thumbs up) 8 Kicks forward with arms pushing in the same direction--travel forward with it for 8 8 Hamstring curls back (power arms) 4 Lunges to the side 4 Power jacks back to start. 4 Power jacks in place

(power jacks--jack & slide feet on bottom) Great for inner thighs.

Repeat combination remembering to travel in opposite direction.

You can also make it more intense by taking boxing moves to Level 2 (or shoulders under water at double time)

Raising that Heart Rate!!!!Column 1

Jog Bound (See #1 below) Sissy run (See #2 below) Run (I really cue fast feet and high knees)

Column 2

Cross country ski Power cross country ski (lunging deep and jumping high) Ski with a tuck (See #3 below) Ski out (see #4 below)

Column 3

Kick Kick low to the front and/or back (fast)



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Kick high to the front Kick high to the back

Column 4

Side kick (see #5 below) Country kick (i think i've heard this called "hillbilly kick") Frog Cheer kick (see #6 below)

Column 5

Jump rope (I really cue using the calves and landing toe-heel) Volley ball (just like the front row in volleyball blocks the ball) Bob (See #7 below) Crunch

Column 6

Pendulum Twist (I do variations of slow, fast, jumping with each twist) Rocking horse (make sure to do both sides) Knees (alternate high knees with the beat of the music)

#1 Jog side to side bring the opposite knee up (land on right leg, bring left knee up)

#2 Jog/run flicking your rear end with your heels. I tell them if they aren't challenged enough sissy run in a circle then switch directions.

#3 Cross country ski with a tuck in between. When you are on the pool floor your legs are out. When you are suspended your legs are tucked up. Switch which leg comes forward after each tuck.

#4 Cross country ski jumping in the air. When your are on the pool floor your legs are together (land with knees slightly bent). When you are suspended your legs come into the ski position. Alternate which leg comes forward each time you jump.

#5 Side kick. This is just like a side kick in kick boxing. The outside of your ankle on the kicking leg should face the ceiling. I tell them to lean with it.

#6 Cheer kick. It's like a frog (bring your knees up and out to the side) then just extend your feet out while you are still suspended.

#7 I have them do this with toes pointed out and feet at least shoulder width apart. Just jump (bob) up and down.



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Jeaneth's Aqua Kickboxing MovesStart with ur favorite warm up & stretch moves

Set#1

Jogging in place:

Arms punching, alternating to the front (2sets of 16 counts) Arms punching, alternating overhead (2sets of 16 counts) Arms punching, alternating down by your sides (2sets of 16 counts)

Then add directions:

Jogging forward, with front punches (8 counts) In place, with overhead punches (8 counts) Jogging backwards, with side punches (8 counts) In place,again, with overhead punches (8 counts)

Modifying: with both arms punching together to the front/overhead/sides (done in place and/or adding directions).

Set#2

Wide jogs in place. Knees out to the sides (16 counts) Get down & double time into football run, with arms up. It's all about the legs. Cue: abs tight,

feet flat on the floor as they land, tailbone down under towards the floor (3 sets of 8) Football run sideways right, with arms still up (8 counts) Football run in place, arms in the water doing strong speed bag arm movements, going one

direction, then reverse. Football run sideways left, with arms up (8 counts) Football run in place, arms in the water doing strong speed bag arm movements, going one

direction, then reverse.

Set#3

Back to regular wide jogs in place. Knees out to the sides (16 counts) (this will be their little breather)

Right side kicks (imagining target on the bottom of their foot), with left leg hopping as they kick, right arm will punch out to the right side. Put the kicking foot back down on the floor after each kick.(16 counts)

Then with power kicks & punches (16 counts) Repeat on the other side.



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Set#4

Back to regular wide jogs in place. Knees out to the sides (16 counts) (again, this will be their little breather)

Roundhouse kicks (imagining target on the front of their shoe laces, toes pointed). Left leg hops as they kick on the right. Fist hands protecting the face. Put the kicking foot back down on the floor after each kick (16 counts)

Hold right leg out to the side on the 16 kick, then just pulse. Legs pumping, toes pointed (3 sets of 8)

Repeat on the other side.

Set#5

Alternating front kicks, with heels leading the way on this first routine. 3 different leg heights.(16 counts per set). Start with legs kicking low, then belly button height, and then as high as they can kick. If at all possible toes out of the water as they kick out. Then back to mid height, then low again.

Second routine. Same as above but toes are pointed this time as they kick front, creating more drag. That will get their heart rate even higher.

Always remind them of abs pulled in & heels coming down to the floor after each kick.

Finish with a cool down & stretch.

Aquatic Sports ConditioningThis class utilizes sports conditioning drills and music making this one of my favorites to teach.

Power Music has a tape for sports conditioning that has a fairly consistent tempo of 140 BPM and the music is great!

Warm up: Jogging patterns at 3 different tempos

Water tempo - big bounce foot to foot, long slicing arms at the side Land tempo - double time or sprint tempo- shorter, quicker range of motion Flashdance - "shoulders wet", legs doing a very short, very quick jog, hands "chopping" or

"banging the bongos" 2 Sets of water, land and flashdance tempos with knees together front 2 Sets of water, land and flashdance tempos with knees apart 3-5 Minute stretch segment

1st activity: Jumprope

Start participants at a comfortable bob (feet together) with the arms "turning the rope" at a moderate pace. Give posture cues and instruct participants to keep the back straight and



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shoulders down during the speed rope segments. Cue them to come down on as much foot as possible during moderate segments.

Speed rope - participants go lower in the water and double time their jump and turn the rope faster to match the feet. In the legs, this movement is from the hips down - there should be very little rebounding if any. Abs are pulled in tight to support the torso and keep the speed jump.

Start with 16 counts - about 2 turns of the rope for every count, then have a short recovery (low to moderate jump ropes) 32 counts then recovery 32 counts with "fancy arms" (turn, turn, turn, cross the rope in front) then recovery

You can continue with the sets adding a variety of legs like jumping jacks, jacks with knee lifts and heel curls, alternating legs, repeater legs etc.

2nd Activity - Skiing and skating

Cross country at varying levels (rebounding, neutral, suspended, double-time) stationary and traveling.

Mogul skis - start low to moderate then increase intensity or "difficulty of the ski slope". Speed skate forward, swinging the arms in a large, sweeping motion in front of the body and the

heels alternately curl up. Make the leg motions large, almost hopping, side-to-side motion.

3rd Activity - basketball and surfing

Basketball - quick, lateral slide (almost like a crab walk) to one end of the pool, turn and sprint forward in the direction from where you started, at the other end of the pool, 8 jump shots - emphasizing power out of the lower body. 4 sets of basket ball, 2 on each leading leg.

Surfing - with the shoulders at water level and arms extended out to each side, (non-rebounding, legs in a straddle position) jump both knees up as if to touch the knees to the elbows, arms do not move. Start stationary, then a lateral travel to each side of the pool. Give your legs equal opportunity to lead.

4th Activity - Boxing & karate kicks

A variety of arm work - Jabs, power punch, uppercuts, hooks, cross punch, speed bag (The turnstep boxaerobics site has some good stuff that translates over to the water)

Snap kicks to the front, sides and rear - do at least one set (8-12 reps) of each type kick on one leg before switching to the other leg. Adding a bounce in between the kicks helps keep the cardio portion going steady if you're not ready to slow the class down (cued: snap kick, bounce, snap kick, bounce).

Crescent kicks can be done in the water, just make sure the motion is slower due to the long lever length and wide sweeping kick motion. Start with the kicking leg slightly behind you, supporting leg planted on the bottom. Sweep the leg around to the front as if to kick someone in the side. Arms sweep opposite the kick (a) to help balance and (b) to work the upper body.



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http://www.turnstep.com/Patterns/BoxAerobics/index.html

Full Body Workout

Toning - Baseball, golf using a hand bell or noodle swing the full range of motion Baseball swings Golf swings Tennis backhands

Other sports ideas you can use are "spinning" on your noodle if you have a deep or deeper end of your pool, lunges with bow and arrow arms (especially if you have resistance bands to add to the arms), football punts, power walking, cheerleader jumps and Polaris jumps. Intervals are another great way to train.

Sports MovesCombine shallow and deep water. I usually teach only in the deep end but I want to provide some variety. I usually don't follow 32-count combos for my aqua classes because they are in the deep end but I've added simple 8-count ideas so that you can come up with you own little combo if you wish.

Deep End (using buoyancy belts)

1)Kickboxing:

Start with wide march and series of jabs, hooks, uppercuts Do front kicks (bend knee and kick front), side kicks, back kicks. Remember to keep body

straight. Combine arm and leg moves: examples include jabs with front kick travelling up, or uppercuts

with back kick travel back, or even series of kicks on the same leg (this really burns) varying the different front, side and back-then switch to the opposite leg, remember to do the same # of reps on each side, we're no Billy Blanks and Tae Bo here!

2)Soccer:

Dribbling (I didn't know this was the name for when the player kick the ball and travels with it, sorry if this is too much info) Anyway, flutter kick, travelling in zig-zag motion.

Goalie - knee tuck and extend legs while you reach arms up in the air at a diagonal (works abs, obliques). Alternate side to side.

3)Baseball:

Batter up - extend both arms in front of your chest, palm together swing side to side, legs can be stationary or doing whatever (main focus is on the abs and obliques)

Outfield - run back, catch a high ball, run back, catch, run back, catch, you get the idea (extends both arms high in the air to catch the ball)



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Shallow End:

1)Volleyball:

Block - side shuffle, jump to block the net (jump straight up in the air, arms straight up, propulsion) counts: shuffle 1, 2, 3, block 4 (travel side to side 8x)

Spike - run forward towards the net, spike. (jump up, spike with one arm in the air, alternate arms) counts: run 1, 2, 3, spike 4 (again 8x)

2)Football:

Shuffle side to side, get low, working the quads counts: side 8x, switch Hustle stationary here, make it an interval, have them run really fast in place with their center of

gravity low. No counts but challenge them to move, move, move!

3)Basketball:

Dribble, shoot - run while dribbling the ball (have them press the arm down like an upright row, you can alternate hands or do the same hand and switch later) then shoot (jump up both arms up above) counts: dribble 1, 2, 3, shoot (8x)

Shoot up - here, shoot up only, have them just go onto their toes rather than jump up, just squat, lift onto toes. Again, try intervals here, working the quads really hard.

FULL ROUTINES Part 2

April Showers Workout Fast jog / arms push forward and back Fast jog / arms push forward and back / shoulders underwater (squatting down) Fast wide jog / eggbeater arms (rotating towards you) Fast wide jog / eggbeater arms (reverse rotating away from you) / shoulders underwater Cross country ski Cross country ski circling right Cross country ski cricling left Cross country ski adding double knee lifts in between each ski (ski, knees, ski, knees etc.) Jumping jacks Turning Jacks (1 center, 1 right, 1 center, 1 left, keep repeating sequence) Power jacks (hop turn right & jack, hop turn left & jack, keep repeating sequence in a fast

pace) Ballerina (just like a jack except your not jumping wide, small in & out motion for both

feet & hands (keep arm and leg muscles contracted) Frog leaps



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One legged frog leaps (start by hopping on both feet, lift left knee to chest while hopping, then one legged frog leap on the right leg (keep left knee up during hopping), repeat sequence for left leg / arms circular motion each side of the body

Twists Kicks forward / arms up and down (staying above water) Kicks forward wide (arms underwater, both arms pressing to each side following moving

leg) Kicks side to side / arms swing in front of body. Kicks to the back / arms forward and back Leg swings (start by hopping on both feet) hop on right leg and swing left leg forward

and then back, repeat sequence for left leg Hamstring jog moving 4 counts right then 4 counts left Alternate knee / elbow to knees / move circling to right, then left

Start with long repetitions of each set, then cut counts and build power. Then use each set traveling from each side of the pool.

To your favorite cool down

Aquatic Power IntervalsDo basic move during each recovery time. During each recovery time change arms, or something else so each basic will be a little different. See other workout for ideas on how to make basic moves different.

Basic move: Cross Country Ski Intervals:

o Ski hop in middle o Ski low, white water arms (shoulders in the water, no rebound off the pool, arms

forward and back churning the water up) o Ski suspended (feet off the floor, treading water with ski movement) o Ski one up lead right (right foot in front left in back, feet come off the floor, left

comes to front right to back staying off the floor, then back to starting position) I cue: up and switch

o Ski one up lead left Basic move: Jack Intervals:

o Jack low, arms clap in front (shoulders in the water, no rebound off the pool, thumbs up clap in front)

o Rocket ship jacks (starting from a wide stance bring feet up off the floor and touch in center)

o Power jacks (starting feet together come up and out wide) o Power cross (starting feet apart bring feet up, and cross feet up in middle) o Suspended jacks



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o Double time (any of the moves above ) Basic move: Kick Intervals:

o Kick in front concentrate on pull down o Kick right only or left only (kick high pull down). This move can be done front

wide, side or back. o Sit and kick - front or wide (shoulders in the water, no rebound off the pool) o Sit and kick doubles front or wide (both feet come up then down) o Double kick right (kick up right, then left, right comes down, then left comes

down). I cue up-up -down down o Double kick left

I usually start my intervals at about 30 seconds each with about a minute to recover. If it is a easy one more time on interval less on recovery. If its a really hard interval maybe less time on the interval and more on the recovery. Depending on your group change that to fit your class needs.

Barbell WorkoutThe first set I usually do with a jog in place but can be done standing.

Set One

Punch barbell out in front alternating arms Punch down alternating arms Upright row: punch down bars together (end to end) |-||-| Arm sweeps in (big circles in) Arm sweeps out (big circles out) Bicep curls: elbows at side pull hands down to side (palms of hands are turned in to body). This

can be done with alternating arms or arms coming up and down at the same time. Bicep curls II palms facing down to the bottom of pool Bicep curls III palms facing up to ceiling (this one is fun because its really hard & it kinda takes

every one by surprise)

Set Two I usually do with jack legs. Start position for arms are on the surface out to side.

Set Two

Bicep curl tricep push:, moving only from the elbow down drag hands out and in to shoulders. Monkey arms: curl barbell in to arm pits and back out. Power press: elbows are slightly bent squeeze arms down in to center (jack arms) Bear hugs: elbows are slightly bent reach around like you are going to give yourself a hug (this

one can be done with bells on the surface or taking the "hug" part under the water)

Set Three I usually do with a cross country ski.



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Set Three

Chest press hands push the bars out in front then pull back and squeeze elbows back (bars do not go to back but stay to the front of the body)

Arm plunges: hands at side push down and pull up (thumb runs right up and down your side) This can be done one arm at a time with bars stacked on top of each other for a more advanced group.

Arm swings hands under arms swing back and forth like regular cross country ski arms (just don't swing to far to back)

Set Three (These I do suspended)

Arm swings hands under arms swing back and forth like regular cross country ski arms (just don't swing to far to back)

Warm Down

Tuck bars up under arm pits and do cross country skis Regular Double time (fast and small) "Big" Stretch one leg to front one leg in back pull legs into center and change (looks like the FTD

florist guy) Lean to right: bicycles forward then back Lean to left: bicycles forward then back Swing feet around to front Scissor out and in Push legs out Pull legs in Little tiny crosses Big out and cross

Cool Down

Legs out wide pull toes in to center drag out Hold toes in to center (legs look like this <> in a diamond shape) slide out and in keeping toes

together (inner thigh work) Pull in and hold the diamond shape Lift the hips up: pelvic tilt working the lower abs (I tell my class their belly button goes down top

of the legs go up) Straighten legs: pelvic tilt Move bars back to hands Cross at the ankles and do crunches (lift shoulders bending at the rib cage, trying not to let your

butt sink) Monster crunches: same position as crunches but push bars forward and try to reach under

knees Pull Thru's: both feet in front curl up in a ball roll to back, extend, curl up, roll back to front (keep

abs tight use them to pull yourself thru keep back straight when you extend to back) All Exercises were found at: McKelvey, V.. N.p.. Web. 27 Nov 2013.


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Around the World: feet up in front, straddle, roll thru to back, bring legs together, straddle in back, roll to front (keep abs tight use them to pull yourself thru keep back straight when you extend to back)

Set Four (standing)

Pull downs: wide stance tuck hips in tight, hands in front arms straight, push down to legs, control them on the way back up.

Pull Down Add ons: after a few regular pull down add as you pull bars down roll up on your toes tucking hips in even more

Standing crunches (This may work better the first few times with participants on the wall) With back pushed to wall shoulders about 2 inches out of water, pretend your belly button was nailed to wall, hand on bars in front pulled to chest, roll shoulders down and back up.

Just for Fun: This stuff is always good to get people laughing but still be getting some good leg work:

Knee swings: standing at wall put bar under knee swing knee forward and back Squeezes: put a bar between knees and hold shift weight from side to side (penguin walk) Twist (washing machine) Hops forward and back Hops side and back Knees roll up

The End

Just some precautionary notes: Always make sure participants are no deeper then nipple deep when working with bells, or it can put to much strain on the shoulders.

After a 2 or 3 easy arms or 1 or2 harder arm exercises always have participants bring bell to surface relax their shoulders wiggle their fingers to get all the tension out

Make sure the keep their shoulders down (don't let them lose their necks)

You may not want to do all of these the first time you use bells. You may want to work up till you can add them all. Start with just a few reps 8 to 16 at first but even after you have been doing them for a while don't do more than about 20 to avoid putting too much stress on the shoulders.

I do these during the last portion of my cardio workout because you can keep their heart rate up till you get down to the abs.



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Wide World of SportsThis aqua combo segment is very popular with my water fitness classes. I usually add it in at the end of my 40-45 minutes of cardio workout. We can usually finish up the music tape with this combo.

I call it my sport segment because I have them doing different moves comparable to all kinds of sports.

Depending on the time you have left for the class, you can usually do each segment 2 or 3 sets of 8 counts.

1) Basketball DribblesJogging in place, push arms down at sides like dribbling basketballs at sides. Jog for 6 and on 7/8 shoot and score with accelerated jumps out of water and shooting ball toward hoop. They love to shoot water up on me on the deck..

2) Beach Ball JacksJacks in place, with arms out wide. Move arms in and out but pretend there is a huge beachball in front and you can't touch your fingers together. Repeat behind back.

3) Soccer KicksKick legs side to side facing front and push arms out in front to protect as ball is coming toward you. You are the goalie.

4) Football JogsStart out slowly and build up to double time jogs. Jog wide like in the tire run and turn right/front/left/front

5) Down Hill skiSide to side moguls. Arms push front to back as holding ski poles. I make woosh, woosh sounds as we move

6) Karate KicksStep, kick, step kick 8 count to front. Retreat back with quick jogs as to escape. Repeat again. Then add level 3 suspended karate kicks for several sets alternating legs. Make sure they give the holler to make sure they are breathing

7) Boxing Jump RopePretend you are Rocky and jump rope, slow, quick, simulating having a jump rope in hand. Try to get knees up high. Yell to keep them moving.

8) In-line SkatingWide jogs swaying arms in front/ side to side. Bend forward like speed skating.



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9) Baseball Stadium WavesLevel three (suspended) tread water. Start out with legs and arms. Then tell them arms only and finally the wave, legs only, arms are in the air like the wave. This is very intense and most will only be able to hold for a few seconds. Practice. My students could not hold this move very long but we try to practice every class and they are doing great each time holding more counts. Remind to hold in the abs. Really helps the move.

10) CheerleadersYou can't have sports without the cheerleaders. Start them with legs aparts, wide stance. Count to 3 and plyometric jump bring feet together and arms in the air.

Rocking Horse Right knee up, lunge forward, kick back with left leg extended (8x) Switch directions, switch lead legs Left knee up, lounge forward, kick back with right leg extend behind you (8x) Incorporate your arms to assist your rocking motion. Arms pull out to your sides as you lounge forward. Arms pull in directly in front of you as you kick back. (lead with your palms)

Can also incorporate floating dumbbells with this move.

Thumbs together, knuckles on top as you grip. Circluar motion towards your stomach like you are ironing your stomach to flatten it. Switch directions, switch lead legs, Switch the direction of your circles to circle out,

away from your stomach for variety.

A good class pattern is to form circles, then you can see everyone's bright smiling faces. For large classes you can use a double circle, shorter students form a circle inside the big outer circle. Move them in two different directs to increase water resistant. It's a great workout when you change directions and have to increase your intensity so you don't stop your momentum, you use energy spurts so you don't come to a complete stop while changing directions

Sweatin in the H2OFirst 32

Step slide to side right 4X Criss cross arms and legs to beat 4X Double time Suspend movement (Don't let feet touch bottom) 8 count



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Same to the left

Second 32

Big step over side right (step over dog) Pull arms 4X Cross country to beat 4X Double time Suspend movement (Bend knees and waist slightly) 8 count

Same to the left

Third 32

Big steps forward hop, breastroke arms 4X Walk back push arms alternate front from shoulders 4X Run forward as fast as you can, little steps, runners arms 8 counts Hop backwards, bring knees to chest 4X

Fourth 32

High knee jogs front 8X Football runs knees side 8X Side to side hops high knees, arms push side 8X each side alternate

Last 32

Step slide side 4X right Step slide side 4X left Step slide side 2X right Step slide side 2X left Single each way 4X

Go fast against the resistance of the water. Keep arms under the water and at shoulder level

Can be used broken down to 2 32 counts. This was easier to explain.



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Water Combos. I made up three "32 count" combos - four moves, eight reps each. Go through each of the four moves individually, moving around the pool, to get some intensity and variety. Then put the four moves together "8" counts each. Run through and few times. Go to your second combo and repeat the sequence. Go back to the beginning and teach combo one and then combo two. Repeat all with third combo.

Example:

Combo #1

Jog (8) Wide jog (8) Hamstring jog (8) Pendulum swings (8)

Combo #2

Knees up in front (8) Wide knees (8) Kicks front (8) Kicks wide (8)

Combo #3

Ski (8) Twisting Ski (8) Double-time ski (8) Ski with power (8)

The classes always seem to like the sequencing. One lady told me it felt like dance steps. When I have an aggressive class I sometimes run through the whole thing in counts of eight, then in counts of four. (This is never with senior citizens or trying to stay with a song.) Some of you may use this technique already, but if not give it a try! It's great for variety and especially if you're in a pinch!

Water Workin'!!!Warm-ups

2 Minutes water walking 1 Minute Reach side-to-side



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2 Minutes side step walking

Pre-stretch

10 Round and flatten back with hand on thighs 30 Seconds ankle rotation with each foot

The Work-out(1 Minute each)

Hands in front, knees to hands Feet together, ski (side-to-side as in down-hill skiing) Hands together in back, heels to hands (keep knees glued together as the heels come up toward

the buttocks) Feet together, jump up and back Hydro jacks Twist Rocking horse/ switch lead legs Sailors jig (legs swing one at a time from side to side. What makes this a jig is the little hop by

the standing leg as the swinging leg moves) Snake walk (hands clasp together to make the snake head. Body follows the hands)

On the wall

Push aways Side leg swing: inner thigh swing: Flutter kick Stomp/ switch to opposite leg Climb the mountain (holding on to the side of the pool, one foot then the other slides down the

side as if trying to climb with no traction) Scissors

Abdominal

Holding on to wall, bring knees to chest Holding on to wall, bring both knees to one shoulder then the other Swing legs and hips up to surface of water and push with a straight back down

Arms and Shoulders

Biceps: hold arms in biceps position using hands in closed finger cupped palm Triceps: hold elbows slightly behind torso, palms facing down, press through water Lift elbows, and press palms outward Arms form "L", work in a side lifting motion



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Cool-Down

Right hip faces side of pool, cross left foot over right, press hip away from pool side, extending arm overhead, palm facing sky. Press right hip to side of pool, lowering shoulder. Repeat for opposite side.

Both feet on the wall of pool, straighten legs, flatten back, flex toes back, then pull with elbows pointing east/west

Step out wide to form a "V" on side of pool, pull hips to right foot and hold, repeat for opposite side.

Feet on floor, cross right foot over left knee, sit into "chair". Deeper stretch can be obtained by walking standing foot up side of pool before "sitting into chair"

Face away from side of pool, place right foot on side of pool, press right hip forward, and repeat for opposite side.

Work arms loosely through water, walk fingers up the shoulders, press elbows into chest. Release and squeeze shoulder blades together in back.

Finish with neck stretches and deep breathing.

This is a simple yet effective routine. It is timed to one minute for each exercise. There is no down time. Make sure the stretches are held for at least 10 seconds. Good time to remind participants not to hold their breath.

Simple But Effective1. With a wide jog:

Push straight down alternating hands (8) Push down outside of knees alternating hands (8) Push straight out to the side alternating hands (8) Push straight out in front alternating hands (8)

Repeat except use both hands together

2. Change to a regular jog: Open arms out wide then pull in with a bent elbow (8) (tell them to pull it in, push it out, pull it in, push it out)

Repeat using a straight arm (8)

3. Continue to jog:

Arms come down to the side: Bicep curl up (8) Take them on the outside (8) Keep them on the outside turn palms down (8) Bring back to the front with palms down (8)



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Combine bicep and triceps by opening hands (8) (tell them to pull the water up then push it down, pull it up, push it down)

4. Continue to jog:

Arms come down to the side: With palms facing behind you tiny quick pulses (16) Turn palms in towards your legs (16) Turn palms to the front (16) Turn palms away from your legs (16)

Repeat and speed it up

Wet & WildFacing the pool wall, have your students line up shoulder to shoulder

These are intervals:

Pattern l

Jog toward the pool wall Jog back Continue for 2-3 minutes Have students jog to wall and grab the wall with both hand Ski the wall (one foot on the pool bottom the other on the wall) I do one minute Jog back away from the wall Next interval continue jogging forward and back for only 1 minute, 30 seconds ski wall.

Repeat

Pattern 2

Still travelling forward and back to the wall Do hamstring curls for 2-3 minutes Grab the wall Jump the wall---two feet jump on the wall same time, two feet down to the pool bottom.

Repeat as above in vary lengths of intervals

Pattern 3

Travel forward with a backward kick Travel backward away from wall with a forward kick



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Pool wall work: Hold the pool wall and do 3 count straight jump and 4th count have them lift straight up out of

the water while holding on to the pool wall, so the count is l,2,3 lift up. This works triceps because of the arm extension. Caution students to lift vertically and not lean forward so they do not hit their chin or head on the deck or poolside.

Repeat as above with intervals

Pattern 4

Students do a 1/4 turn and travel jacks to the wall and away Wall interval---Grab poolside and do side scissors holding pool wall. Make sure each interval they change the direction they are facing with the jacks---if right side

was leading first. Have them turn l80 next interval and do left side leading. This makes them scissor on the wall with the top leg that is non-dominant.

Wet & Wild 4Line students up shoulder to shoulder Patterns will move toward the pool wall and away

Pattern 1

Kick forward and travel to the pool wall Kick forward and travel backwards from the pool wall. Continue this pattern for 1 minute. Interval: Kick forward and grab for pool edge Left leg will stay on the bottom of the pool. Right leg touches on the pool wall (knee slightly bent up to almost 90 degrees; depending on

flexibility in hamstring) Right leg swings back and kicks behind. Do a 30 second interval on the right leg. Return to the pattern of kick forward and back (one minute) Interval Do same as above, but left leg is now the active leg

Repeat

Pattern 2

Kick backward travel forward Kick backward travel backward Continue pattern for l minute. Interval: Hold the pool wall and flutter kick prone position 30 seconds



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Repeat sequence 3x through

Pattern 3

Twist jump in place Twist jump travels forward to wall Interval: Hold pool edge Jump and do a tuck jump with knees twisting right; then jump and knees twist left (30 seconds) Caution: Make sure when students jump up they are not leaning forward. The jump should be

straight up. There is danger if they are leaning too far forward of hitting chin or head on the pool edge.

Might want to watch their straight jumps first and get proper form before jump and twist.

Pattern 4

Alternate hamstrings travel forward Alternate hamstrings travel backward Interval Hold pool edge Jump straight up and do a double hamstring curl l5 seconds Jump to feet on the wall together l5 seconds, Repeat double hamstrings l5 seconds Repeat double jump on the wall.

Lynda's Aqua PatternsPattern 1

Jog forward (8 counts) Jog backward (8 counts) Jog right (still facing front--you can grapevine the run) (8 counts) Jog left (as to the right) (8 counts) Alternate heels forward (8x) Repeat jogs instead of heels forward, heels to front corners (8x) Repeat jogs, insted of heels to corner, heels side (8x) Repeat jogs, but do knee lifts forward (8x) Repeat jogs, but do knee lifts to corners (8x) Repeat jogs, but do knee lifts side (8x) Repeat jogs, but do hamstring curls (8x) Repeat jogs, but do kicks forward (8x) Repeat jogs, but do kicks to front corners (8x) Repeat jogs, but do kicks to side (8x) Repeat jogs, but do kicks to back corners (8x) Repeat jogs, but do kicks back (8x)



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I don't always go forward, backward, right, then left. I mix it up. If you have a very talkative class, this quiets them down, because they have to listen to which direction to go, or collide with another student.

Aqua BoogieAs you may know, an aquatic workout need not follow beats per minute as in land aerobics. The most important thing to remember is to allow your students to get a full range of motion. However, If you do teach to the beat, try to do 16 counts of each movement. If you do not teach to the beat, do each movement for at about 15-30 seconds.

After each move, instruct class to turn to the left to add variety. Alternating high kicks. Alternate arms pushing the water down and behind you (16) Soccer kick the right leg** (try to touch your right toe with your left hand with each

kick). Soccer kick the left leg (try to touch your left toe with your right hand with each kick). Crazy legs** Knee pendulum (do 15-30 secs or 16 counts with right knee leading, then switch to left

knee leading). Add on arms: instruct the class to clap their hands under their knees and then pull arms apart with palms facing outward.

Cannon ball. Add arms by pushing arms down by your side when knees come into chest, as legs straighten and feet touch ground, add a front arm raise with both hand and palms facing downward.

Definition of moves:

Soccer Kicks. Pretend that you are kicking a soccer ball as hard as you can. Don't stomp your toe. lol.

"Crazy legs" are legs that I use for my class that instill front, side, and back of leg muscle. It consists of a pattern: 2 alternating front kicks, 2 alternating side kicks, 2 alternating straight-leg kicks, and 2 jacks.

Knee pendulums. Alternate a right knee lift with a left leg side kick. Then, switch legs.

Wet and Wild 7This pattern is in blocks. Teach each block and then keep adding on. When I taught the whole thing it took 45 minutes including a l0 minute warm-up.

Block 1

Run forward 8 counts (lead right) 1/4 Turn and travel 4 jumping jacks Run forward 8 counts back in the other direction (lead left)



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l/4 Turn and travel 4 jumping jacks

Teaching breakdown:

Do running forward only 8 counts and then turn around and run forward again...using that water resistance.

Next do jumping jacks in place Travel the jumping jacks Last, put the two moves together run/turn and travel jacks

Block 2

Comes out of the jack--so do the next when travelling like a jack **Heel dig/hamstring windmill travel 8 counts right leg lead Rocking horse travel forward 4times--right leg lead Run backwards Twist jump in place 8 times Repeat back the other direction with left leg lead

Explanation of move: Right heel goes to side in heel dig hop on the left foot Then bring the right foot behind in a hamstring curl and reach your left hand to the heel of that right foot..continue on the same leg traveling like you travel a jumping jack

For the rocking horse then take that right leg in front and begin travelling forward with the rocking horse....then run backwards...add the twist jump in place...and you are ready to travel back with the left heel dig...now put block one and two together...

Block 3

Run backward only 8 count **Bottom us move you backwards Repeat 3 times

Explanation of move: Bottoms up--is a pike jump...you jump off the bottom of the pool; raise your hips high..legs straight toes pointed and move in a backwards direction...looks like a jack/knife ...

Run backwards first...quickly turn around and begin the bottoms up moving backwards

Block 4

**One leg tuck move forward 8 counts One leg tuck move backwards 8 counts 8 double leg tucks in place



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8 tuck jumps with a rebound

Explanation of moves: *** One leg tuck--(Tawnee's move) hop on right leg; left knee is bent in a tuck position...as you hop on the right bring the right knee up to left knee to form a tuck position...but then return the right foot back down to the bottom of the pool...so you continue on the same leg moving forward...and then switch legs moving backwards.

Block 5

Alternating forward kicks-- travel forward Alternating forward kicks---travel backward Hop on the right foot kick the left foot forward and jump together--do 8 times on the right

foot/8 times on the left foot Alternating rear kick travel forward Same traveling backward Hop on the right foot...kick left leg back jump together...repeat 8x on each leg.

If something is not clear write and I will try to explain further. Remember to break each block down...teach each skill...then keep putting them together...teach pyramid...do l2 of each skill, 8 of each, etc...then put the skills together to form the block...then connect the blocks one by one.

Intensity of effort5-10 Minute warm-up, then stress INTENSITY. Tell them to work as hard as they can. The recovery comes while vertical flutter-kicking. This is done from end to end.

Cross-country ski (with or without belts) to other end, 20 tricep overhead extensions. Then hold and vertical flutter-kick until everyone gets finished.

Touch inside ankles to other end, 25 barbell pushdowns, hold & flutter Crabwalk to other end, repeat triceps, hold & flutter Crabwalk sideways half way down, turn to other side and continue, repeat barbell

pushdowns, hold & flutter Backward crabwalk to other end, repeat triceps, hold & flutter Swing (knees & feet together, sit & pump legs, breastroke arms) forward to other end,

repeat pushdowns, hold & flutter Backward swing or circles (arms & legs) to other end, hold weights, or medicine balls in

front, elbows close together, press up, hold & flutter Right leg scissor pull, breaststroke arms to other end, barbell front shoulder extensions

(straight arms to surface and back down to thighs) 25X, hold & flutter Left leg scissor pull, to other end, repeat 20 press ups, hold & flutter Bicycle, alternating arm pulls to other end, repeat front shoulders, hold & flutter Crawl (just like a baby) to end, repeat press ups, hold, flutter Right side stroke, lift ball or weights diagonally overhead while abducting opposite leg,

hold & flutter



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Left side stroke, barbell behind back, push downs, hold & flutter Touch toes in front, repeat diagonal overhead, hold & flutter Jumping jacks on floor, or suspended, crunches, layouts, pendulums, for final recovery

and trunk/ab work

Stretch & relax!!

Make sure they push as hard as they can, but let them know they are not racing each other, only themselves. The faster they push, the longer their recovery period.

Swim For Your Life 1) We were in the city jogging along. 2) We grabbed a skate board and did a skate board kick (kick front and back with the

same leg) for a while. We did switch legs along the way. (each leg about 45 seconds) 3) Back to the jog as we leave the city for the country. 4) We came to a stream and we leap frogged across. (We actually did frog jacks.) 5) Back to the jog. 6) We came to a mountain. We climbed the mountain going up, up, down, down. (Right

foot up, left foot up, right foot down, left foot down.) 7) At the top, we cross country skied. 8) We downhill skied (Tucks side to side.) 9) We came to a frozen lake and skated across. (ham curls big and wide.) 10) We came to another mountain and climbed it using a left lead. 11) Repeat 7,8,9 12) Back to the jog. 13) We come to a cave and find the bear. (See #2634) for the build up.) 14) We back track over each move very quickly, and I mean very quickly, each one

lasting only about 5-7 seconds, until we are safe at home.

Aqua-funWarm - Up

Narrow jog on spot (1 minute) Apart jog on spot (1 minute) Narrow and apart jog on spot (1 minute) Long ski (1 minute) Wide jacks (1 minute) Medium kicks to front (1 minute) Low kicks to back (1 minute) Medium kicks to sides (1 minute) Jog across the pool and back 20 times



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Cardio

Narrow jog on the spot (10 counts) Kick to the front right leg (10 counts) Narrow jog on the spot (10 counts) * Kick to the side right leg (10 counts) **** Narrow jog on the spot (10 counts) * Kick to the front left leg (10 counts) Narrow jog on the spot (10 counts) Kick to the side left leg (10 counts) Repeat all **** twice more. Sprint 15 seconds, 45 second active rest (slow jog) (repeat 3 times) Run forward 4 counts Jumping jacks 4 facing forward, one left, one back, one right, one forward. Run back for 4 counts >>>> Jumping jacks 4 facing forward, one right, one back, one left, one forward. Repeat all >>>> twice more. Sprint 15 seconds, 45 second active rest (repeat 3 times) Kicks to the front (medium height) for 8 counts Kicking forward, move forward for 4 counts Ski forward 4 counts, double knee lift to left 1 Ski, repeat to back, right and forward %%%% Kicking forward, move back for 4 counts Ski forward 4 counts, double knee lift to right, 1 ski, repeat to back, left and forward Repeat all %%%% twice more. Sprint 15 seconds, 45 second active rest (repeat 3 times) Warm down for approximately 2 minutes flip kicking to the front.

ArmsFeet apart, shoulders under, hips neutral, abs and glutes tight!

Right jabs - 30 seconds Left jabs - 30 seconds Alternating right and left jabs - 1 minute Tumbling to front - 30 seconds Tumble over to side, stay, - 30 seconds Tumble over to other side, stay, - 30 seconds Right jabs - 30 seconds Left jabs - 30 seconds Right arm alternating front and side jabs - 30 seconds Left arm alternating front and side jabs - 30 seconds Alternating right and left front and side jabs - 30 seconds Tumbling to the front - 30 seconds Reverse tumbling to the front - 30 seconds Pull elbows back in unison repeatedly for 30 seconds Pull right elbow back repeatedly for 30 seconds Pull left elbow back repeatedly 30 seconds



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Pull both elbows back in unison repeatedly 30 seconds Now unison 2 counts, one stretch arms open and repeat- 30 seconds Stretch arms out

AbdominalsNoodles behind back.

Sitting chair position. Straight leg lifts. 2 minutes Extend legs to front and then to floor. Extend legs to front and then to back. Extend legs to left then to right. Combine front, back and left, right.

Stretch out and cool down.

Cardio ClassicAfter a good warm up and stretch:

Cardio Classic Introduction:NOTE: Make sure class is using proper posture and heels are touching bottom of pool each time the foot strikes down. NOTE: Tell class members to keep arms in water if they have any shoulder discomfort or trouble.

Hi knee jog with 'white water' arms to the front (8) Hi knee jog with forward punches, arms out of water (8) Hi knee jog with overhead arm punches (8) Hi knee jog with arm punches down into water (8)

Cardio Classic Leap Set:Repeat 2-3x for 2 minutes total time NOTE:Make sure class is using arms when leaping, and NOTE: Teach class that they should do the jack/tuck combo if their classical bodies reject leaps & jumps.

Jumping jacks (4) make sure they bend at hips and knees for these Tucks (4) feet are wide, bring knees up to chest and hands to shins and EXHALE! Feet go wide

again -- always have toes pointing forward Torpedo leaps AKA basketball shot leaps (8) Pull downs (8) jump so knees move up and wide toward surface of water while arms start

overhead, elbows pull down sides/toward knees Rebound jumps (8) leap up, arms overhead moving from wide to narrow Plyometric jumping jacks (8) Get as fancy as you want with these leaping jumping jacks! Repeat

set 2-3 times for 2 minutes total time



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Cardio Recovery:3-5 minutes of moderate work 16 to 32 counts each: Various kicks, pendulums and pendulum variations, rocking horse, hamstring curl jogs (knees together!), twists, whatever! Cross Country (8 to 16) to transition class back into the Hi Knee Jogs and then Leap Set.

*Repeat the sequence two more times for 15-20 minutes of cardio classic work! Increase the number of arm punches and change movements, but I do not exceed 20 counts on punches! Change the number of leaps depending upon what your class can handle that day.

End with movement and stretching:Have class "march it out" with large, deliberate leg and arm movements, stretching as they 'march' forward, backwards and sideways through the water.

GO H2OCombo 1

Jog forward 8 counts (water tempo) Tuck jump land with legs out land with legs wide Push forward while walking back (use your shoulders) Hi knee jogs (1/2 water tempo) jump high out of the water

Combo 2

Sit low in the water, slide your legs to the side. 4x to each side 2x right, left, right, left Singles each side Jacks (level 2) Cheerleaders

(from the top, 1st combo, add 2nd combo)

Combo 3

Cross country Front leg lifts Both leg lifts to the front (tell them to try to touch their toes)

(from the top 1st combo, add 2nd combo, add 3rd combo)

Combo 4

Twist (level 2 then 1) cue to keep abs tight and back straight



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Double bounce twist on each side Figure 8 arm to front and straight down quick twist land tempo Now level 3 suspension twists knees to chest

Wet & Wild 9This is a circuit training format. Each block is repeated 3 times. The cardio portion should be about 3 to 4 minutes, and the toning l minute. Equipment used: hand bouys or one long dumbbell; Spri resistance tubing.

Class format:

P travel ,,,,,,,,face walloolwall

Each person after the warm-up faces the pool wall...all their equipment is on the edge....travel facing the pool wall and have a stopping point behind them...I have bouy lines from the lanes...

Warm-up 8 to l0 minutes Then have students line up in front of their equipment and begin the following blocks...repeating each through 3 times

BLOCK ONE

Face wall run backwards Return run forwards Do for one minute

Students at point farthest away from pool wall Straight jump forward and back 30 seconds Jump side to side 30 seconds Straight jump forward and back l5 seconds Jump side to side l5 seconds

Run to wall... Grap two hands on wall....



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Jump two feet on pool side; jump two feet to bottom Do for 30-45 seconds

Toning: Use hand bouys and push them down in front of you for one minute...triceps extenstions

Now repeat the block two more times

BLOCK 2

Students face wall...hop backwards to lane line Return hopping on other foot One minute

Line up at lane line and do jumping jacks for 30 seconds In place jacks that touch on the out not the in...30 seconds Run to pool wall... Grab two hands on....jacks that touch on the in not the out 30 seconds

Toning...using Spri handled tubing... Stand on tubing with one or two feet---do biceps curls l minute...vary your counts i.e. up 4 down 4, up 2 down 2, up 3 down l; up l down 3;

Repeat block 2 more times

BLOCK 3

Facing wall Alternate hamstring curls moving backward...use reverse breaststroke Alternate hamstring curls move forward....breastroke One minute

Move to lane line...feet apart in V...double hamstring curls without a rebound...shoulders stay in the water...cue fast up, down,up, down...and no jumping 30 seconds...

Run to wall Grab wall 2 hands Double ham curls with rebound

Toning: Spri tubing...shoulder work....Stand on tubing...20 seconds each.....anterior deltoid lift, medial deltoid, posterior deltoid lifts...

Repeat sequence 2 more times through

BLOCK 4

Face wall...tuck jumps travel backwards; frog jumps forward One minute

At lane line....Twist jump for 30 seconds



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Twist jump travel to pool wall Grab pool wall with two hands... Do a twist jump in tuck knees go to right; land and jump in tuck and knees twist to right...

Toning: your favorite ab exercise...and then repeat the block 2 more times...

Whirlpool Add-On

Warm-up and stretch as you normally do. I like to incorporate the moves I'll be using for the cardio into this portion as well.

Begin by circling your participants up and jogging around the circle. Call "change" and have them turn and run the other direction. Call out "change" as many times as you feel, just make sure everyone has to work hard. Widen out your circle, have participants jog in place. (Make sure everyone is at correct

water depth!) Move #1: In/Out Jog--Begin with narrow jog, add jab arms front. Take to wide jog,

uppercut arms under water. Then take to in/out jog with 2 jabs (1 right/1 left) on the in and 2 uppercuts (1 right/1 left) on the out. Make a name for this one--I call it Boxer's Jog.

Circle 'em up again, jog in circle calling "change" at least twice. Remember to widen the circle at the end!

Do Move #1, add Move #2: Cross Country Ski--Begin by staying in place, then have them ski back for 8/ forward for 8. Repeat as desired. Then after they've progressed take Move #2 a little faster. (In my class I like to regular ski back for 8/forward for 8 then take it fast ski back for 8/forward for 8 to up the intensity.)

Circle 'em up, call "change" at least 2 times. Widen the circle. Do Moves #1/#2, add Move #3: Jumping jacks in place--Have participants focus on

pushing hands out toward surface or pulling them together (just change it up every other add-on). When they've got the hang of it call for a "power jack" (click heels together in the middle) every fourth jack.

Circle 'em up, call "change" at least 2 times. Widen the circle. Do Moves #1/#2/#3, add Move #4: Little kicks front with speedbag arms-- In place have

them "tumble" their arms in the water in front of them. After awhile have them reverse the tumble direction.

Circle 'em up, call "change" at least 2 times. Widen the circle. Do Moves #1/#2/#3/#4, add Move #5: Hamstring curl jog with bicep curl arms--Begin

jogging in place. Have them concentrate on curling the arm up or pushing arm down (just change it up every other add-on). Then have them ham jog back for 8/forward for 8. Repeat as desired. (In my class I like to regular ham jog back for 8/fast ham jog forward for 8 to up the intensity).

Circle 'em up, call "change" at least 2 times. Widen the circle.



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Do Moves #1/#2/#3/#4/#5, add Move #6: Pendulum kick--Have them swing their legs in a tick-tock. Once you are ready to progress, have them reach same arm to same leg (like alternating front kicks, but to the side) alternating sides.

Circle 'em up, call "change" at least 2 times. Widen the circle. Do Moves #1/#2/#3/#4/#5/#6, add Move #7: Down-hill ski jumps--have them bring both

knees tucked to alternate shoulders like they are going over moguls on the slopes. Circle 'em up, call "change" at least 2 times. Widen the circle. Do Moves #1/#2/#3/#4/#5/#6/#7, add Move #8: Alternating front kicks- Have them do

straight kicks front, reaching for opposite ankle. (In my class I like to combine this move with Move #7 by downhill ski jumps forward for 8/alternating front kicks back 8). Repeat as desired.

Circle 'em up, call "change" at least 2 times. Widen the circle. Do Moves #1/#2/#3/#4/#5/#6/#7-8, and finally add Move #9: Participant's choice--Let

participant's choose to do whatever move they wish in place (they've deserved it). If you still have time circle 'em up again and go through the whole pattern as many times

as desired.

Remember to make it loud, fun, and modified for the participant level you are working with. Use this pattern as a framework, replacing my moves for your own to keep it fresh. Just make sure to utilize the pool! I like to make my participant's focus on certain parts of movements (especially arms) to encourage proper technique. As I utilize a LOT of arm action, I usually tone abs or legs for conditioning with this one.

Legs, Abs and Arms-Great Combo!

I hope you enjoy this combo! My participants love it-as they really get a hard workout!

Begin by modeling the different steps of the combo: The 4 steps include:

1. Stationary jogs (feet wide or together or alternate)-strong arms...bringing those elbows BACK!

2. High kicks forward-strong legs...pulling them downward each time! 3. Knee tucks-upward toward the chest-squeezing the abdominal area with each tuck! 4. Kick backs-both heels come upward behind you-as you "try" touching your gluts with

your heels!

I use this combo in a "square" pattern-turning each 15 seconds (equally a 1 minute combo). Example: I will have the participants face me to begin with. We will jog for 15 seconds, turn and kick for 15 seconds, turn and do knee tucks for 15 seconds and turn and do kick backs for the last 15 seconds (equaling 1 minute). I will add additional movements as well. For example, as I do the knee tucks, I will add my arms overhead-upward and downward (bringing my elbows together). As I do the kick backs, I will bring my arms overhead and pull them downward to the sides (keeping my arms out of the water).



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**I do the above "set" 3 times.

*To increase intensity:

Faster movements/speed Longer duration of the movements Add a separate exercise between "sets" (i.e. jacks, cross-country)

Aquatics Arthritis Class15 minute warm-up:

Walk forward: play the piano. Walk backward: cat scratching a post. Side step: alternating foot & back touch finger tips. Side step: alternating hug, right on top, left on top. Walk forward: paddle wheel backwards. Walk backward: paddle wheel forward. Side step: fist punch forward, alternating right & left. Side step: wash board, alternating fists left right. Walk forward: mountain climb, alternate knees and arms up as if you were climbing. Walk backward: reverse mountain climb. Walk forward: toe touches, alternating right and left. Walk backward: toe touches, alternating right left.

Endurance:

Reach up cross-over stretch with pull back, alternating right & left x8. Reach to front cross-over with pull back, alternating right & left x8. Arm stretch forward, bring hands to shoulders, lift elbows, then back down at attention. x8 Arm stretch forward, brings hands to opposite shoulders, lift elbows, then back down at

attention. x8 Push water together, like clapping your hands in front of you. x8 Turn palms out, pushing water away from each other. x8 Push water behind you, same as you did to the front. x8 Turn palms out, pushing water away from each other. x8 Touch thumbs to shoulders, do elbow chop. x8 Hands together,(like prayers) forearms together also, raise up, rain fingers down. Turn door handle, alternating right & left. x8

Strengthening:

March, find a space on the wall. Squats, up & down x8 Feet together, seated squats. x8 (sit, stand, sit, stand)



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Lift right knee, lean into wall, circles with foot, reverse x8 Flex and point. 4 each. Lift left knee, lean into wall, circle with foot, reverse x8 Flex and point, 4 each. Put hands and feet on the wall, hold for 15 seconds. Right pendulums. x8 Right football kick. x8 Right combination kick. x8 March it out and around to begin the left side. Left pendulums. x8 Left football kick . x8 Left combination kick. x8 March it out and around Right forward circles. x8 Right reverse circles. x8 Right ham curl circles. x8 Right reverse ham curl circles. x8 March it out and around Left forward circles. x8 Left reverse circles. x8 Left ham curl circles. x8 Left reverse ham curl circles. x8 March it out and around.

Wall push-ups:

Hand shoulders length apart,x4 Finger tips together, x4 Thumbs together, x4 Heels 234, toes 234, heels 234, toes 234, heels 234, toes 234. Back to wall, hip rotations Right knee up, rotate out and in, out and in. x6 more Left leg up, rotate........x8 Right straight leg lift, up down, up, down, x6 more. Right side leg lift..... not to high, make it smooth! x8 March it out and around Left straight leg lift, up down, up, down, x6 more. Left side leg lift..... not to high.... make it smooth! x8

Noodles:

Get a noodle and bicycle to your own area. Bicycle x8 Scissor jacks, straight up and down like jumping jack *no impact* x8 Bicycle x8 Inhale bring legs to top of water, breathing do 8 scissors. Inhale bring legs to top of water, breathing do 8 cross-over scissors back down



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Bicycle x8 Inhale legs up to top of water, pull knees into your chest, exhale legs back down. x8 Bicycle back to deck to stretch and cool down

Cool-Down:

Inhale up, exhale down..... Again, holding right triceps stretch. x8 Again, holding left triceps stretch (pat yourself on the back). x8 Right arm stretch arm looking over right shoulder, hold 15 seconds. Left arm stretch arm looking over right shoulder, hold 15 seconds. Hug yourself...... now alternate hug Cross stretch right arm up... Cross stretch left arm up...... Stretch both arms forward, pushing right hand back. Hold 10 seconds. Again, alternating to left hand stretch....hold 10 seconds.. Inhale both arms up, on tiptoes

KB's Wet SweatA.

Jog forward--arms pulling forward Jog back--arms pushing back (breastroke arms) Jog neutral position--arms pumping right/left front Jog rebounding turning 1/4 turn

B.

Jacks 8xs Tuck jumps 8xs Cross country ski 8xs Tuck jumps 8xs Alternate 1 jack/1 tuck jump repeat 8xs Alternate 1 cross country ski/1 tuck jump changing the lead leg each time repeat 8xs

C.

Leap run forward pulling above the water with freestyle arms--running hard against the water with big leaping strides

Flutter kicks moving back--pushing with arms right/left in front in water.

Repeat however many times you want



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D.

Intervals: High knees High kicks Jump shot/shoot the basket Lunges right/left

All of the above done for 1 minute each

Splash With CardioWarm-up

Jog- swing arms in bent postion with hands in a cup (mid tempo) Jumping jacks - arms straight to the side (high) Then do this low to shoulders Kick low with heels to the front, side and back. Then stretch good this is usually takes about 6 minutes or so

Start by rocking horse (right foot) arms back and forth like spreading paint in water. (switch legs and arms come out into chest) The key is to lift knee to chest contracting stomach, and lift leg to back squeeze bottom.)

Jumping jacks up high and then down low, going faster and making steps smaller the faster you go.

Sit low in a russian kick, flicking your foot like you have gum on your toe and move palms to floor up and down. Then bring legs out wide shoulder width and hands facing to ceiling. Do this at least 8-16 times

Kick around the clock 12 being to front and 6 being to the back.

Twist with legs together, swishing arms in the water.

Low and stomp, stutter steps, and steam boat rool your hands as fast as you can. You can move with this or hold still.

The I move from one end of the pool to the other and: jump over a log, bring your knees up to chest and arms underneath. Pike it up and back. (this you bring both legs in a bent postion all the way out to the front of you and crunch you tummy.) Side step down AND BACK WITH A CHEST CURL WITH ARMS. Do each exercise several times, at least 3 laps.

Then have them race from one end to the other pushing off with calves. Add whatever you like and mix it it. I try to keep moving in a high pace, have fun



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These log rolls, pikes,and rocking horse will tone up your tummy and bottom. My girls have lost lots of weight working out with a high intensity. We have had a lot of fun. Even the gals who can't move fast have had great results. Use fun music like swing, or 50's all ages have a great time. Follow up with toning on weights and nooldes, or wall strengthening.

Aqua-AerobicsWarm-up

Lunge Bicep stretch (palm and palm together) Tricep stretch (arm across chest) Jog in place Jog forward with arms circling at sides Jog backward with arms circling in reversed direction

Aqua-Aerobics

Jumping jacks (12x) Rocking horse (12x) Twist and hop (8x) Hop side to side with legs together (8x) Hop front and back with legs together (8x) Cross country ski (12x) Cross country ski with arms cross in front and back Alternating knee lifts in front, side, and feet behind (8x each) Jog in place Jog forward with roller arms in front, jog back with reverse arms Alternating leg kicks front, side, and back (8x each) Alternating touch of inner foot with knees out to side (8x) Alternating touch of outer foor with knees in toward center (8x) Twist and hop (8x) Jog in place

Strength-training (kickboards) - (8x)

Push kickboard to center, then side Push kickboard down at right side, then switch to left side Scoop water from side to side

Noodle

Bicycle Giant kicks (rocket's style) Flutter kicks (front, right/left side, and back)



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Legs apart and together (front and back) Knees toward chest Knees together and swing right and left Runner's stride Backward bicycle

Cool down

Form a circle Go right now left Go forward and back Lift right leg then left leg forward Lift right leg then left leg behind Lift right knee then left knee forward Lift right foot then left foot behind Lunge Bicep stretch Triceps stretch Cross arms over chest and pat shoulders for a good job Well done :)

KB's White Water WorkoutA.

3 Wide leg jump squats (legs stay out wide as you jump) 1 Tuck jump

Repeat as many times as you want

B.

Cross country moving forward Kicks front moving back Elbows to knees in place--rebounding Elbows to knees in place--neutral (shoulders under water-legs move faster)

C.

Shoot-the-basket for one minute Make them squat under the surface of the water then jump and shoot

D.

Rocking horse right lead 8x's



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Karate round house kicks right leg 8x's

Repeat left

E.

Repeat C. again

F.

Repeat D. again

G.

Start from the top and do all

Aqua BlockWarm up as usual.

Block A

8 Jazz kicks (each side) 8 Froggers Jog forward with opposing arms (arms come forward in a chest squeeze) Jog backward with opposing arms (arms come backward/breast stroke arms)

Block B

Jog in place Neutral jog (squat and march on the pool floor) Suspended jog Neutral jog Step touch, traveling right/left, dragging the foot on the pool floor

Block C

Broad jump forward (remember jr. high PE class??) Jacks back Broad jump forward Jacks back Knee tucks, 1/4 turn Heel tucks, 1/4 turn Knee tucks, 1/4 turn Heel tucks, facing front



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Block D

2 Big front kicks 3 Small soccer kicks 2 Big front kicks 3 Small soccer kicks Ski Right leg swing (also called skateboarding) Ski Left leg swing Ski

I repeated one block and then added the next block, then took it from the top. Then added the next block, and took it from the top.

AQUA BLOCKSHere's my latest submission...thanks to all of you for your contributions, hope this one helps you out as much as yours for me.

This workout consists of 4 blocks each with an interval after. Each move or set of moves should be about 2 minutes but pace as you feel.

Warmup as usual

Block 1

Wide jog forward width of pool--5 frogs at end narrow jog forward to other side--5 tucks at end--(alternating for 2 minutes)

Scissor ski right (like x-country but without switching lead leg) scissor ski left (1 minute for each side)

Crawl/dog paddle across pool and back for 2 minutes 3 Jacks/1 power jack (1 minute) 1 Jack/3 power jacks (1 minute)

Interval--WHIRLPOOL for 2 minutes

Block 2

Rocking horse right forward width of pool--5 straight jumps, rocking horse left forward to other side --5 high straight jumps (alternating both for 2 minutes)

Suspended ski (30 seconds/10 second rest) 3x for 2 minutes Leaps across pool and back--2 minutes Push/pull on wall (arms) for 30 seconds/flutter kick 30 seconds, alternating for 2 minutes



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Interval--PARTNER DRAGS for 2 minutes. This is where one person is runner and other is kicker. The kicker holds on the runner's shoulders and kicks while the runner runs to other side. I have my classes go down and back before switching places.

Block 3

Hopscotch across pool for 2 minutes--this is not touching opposite ankle to hand, but good old fashioned grade school hop scotching across the pool and back.

Pendulum/front kicks for 2 minutes--this takes some coordination: pendulum right/left immediately into front kick right/left

Fast/slow run across pool for 2 minutes--sprint one width, take next easy, repeat Jack and jill for 2 minutes--1 regular jack immediately into a cheerleader (toe touch jump)

Interval--WAVE RUNS for 2 minutes. I haven't seen this on turn step before but have participants split into equal groups on opposite widths of pool. Deem one participant each side the "stroke leader". Push/Pull on the wall at same rate as "stroke leader". This should create massive waves in the middle of pool. When you are ready, yell out, have them run to other side. It really is like being at the ocean and getting knocked around. Repeat

Block 4

High knees across/butt kicks back for 2 minutes Sliders: feet don't leave ground, like doing Reebok slide on pool floor instead. 40 sec 1 leg/40

other/40 both legs Jog with tombstone (kickboard)--submerge kickboard for resistance in water. Can have them

push board down for tris Punches (jog in place): out front and uppercuts for 2 minutes. I like to have them punch IN the

water. Go nuts!

INTERVAL--Bikes and Birds for 2 minutes. Using a noodle have participants sit on like a horse. Bike width of pool/use arms only to get back to other side. Repeat. I like to have them do breaststroke/reverse breast arms.

Remind students that with this type of workout they ultimately are responsible for how hard they work. I've found this workout works best if everyone starts out on same side (except for wave runs).

Jess's AquaIntroduction - Any health conditions - Encourage to bring water

60 minute Routine

Warm up x 2

Jogging across the pool



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Cross trainer (full length - then into 1/2 length) Pendulum legs Squat & big scoop | Squat & little scoop | repeat x 3 4 Steps left, cowboy pushdown (knees in squat - arms pushing down like CPR!) Jog across pool

Stretch: Arms, wrist, calves, quads, hammies, glutes

Pyramid (+ 10s each time) x2

Conditioning 1

30s Speedball (fist clenched - spinning around each other) 30s Chinese boatman (arms paddle past alternating knees - like canoeing) 30s Tire run - (high and wide knee walk, high and wide knee run, high knee walk, high knee run) 30s High knees elbows crossed above water (Linking move) Frog jump - (ankles together knees apart)]

Conditioning 2 x 2

(divide class in half - front and back - weave)

30s Biceps (scoop from knees in squat position 1/2 Length cross trainer Full cross trainer Karate kick 8 left, 8 right, 8 alternating Double knee extend alternating side

Resistance 1 - noodles (N)

Holding noodle wide - hard, holding noodle close - easy

Sitting on N & speedball N Plank + push up (horizontal in water pushing n down) Paddle (same as Chinese boatman) N under shoulder and horizontal crunch - 20 together then 20 alternating N under shoulder flutter kick on back and turning direction for resistance Holding noodle kick out on belly tucking in and kicking out behind

Resistance 2 - dumbbells

(keeping dbs under water)



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Shallow db

Squatting arm M Movement Lunge & row (row pushing db down back or front) Lunge & fly (fly pushing db down to thigh's)

Run down deep with dumbbells

Deep db

Arm and leg M movement on back Seated fly (dbs to touch under bottom) Db cross trainer Deep water running 40, 50, 60s 1 minute rest in between x 2

Cooldown x 2

Walk across pool Cowboy pushdown Little scoop Big scoop Pendulum legs Cross trainer full Walk across pool

Stretch as above

Core and balance

Whirlpool (hop, skip, jump, side step - change direction) Partner up statue (one leg, arms above head - partner swim around and without touching trys to

unbalance statue)

Traveling AquaBlock One:

The class is facing you (assuming that you are on deck). Each of these moves will travel 8 counts to the right, 8 counts to the left.

Straight leg kicks Ski Jazz kicks (hamstring curl/knee extension = 1 jazz kick) Skateboard (also known as one legged swings.....after you travel to the right, switch legs as you

travel back)



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Rocking horse (again, switch lead legs on the way back)

Have them accelerate each move. Remember that accelerating the move does not mean to do the move faster, it means to exaggerate/mock the move. To give it all you've got. Once we're almost through with this block, we do each move back to back, accelerating each move and no rest. This really gets the pool water moving! My "active rest" during this block are side leaps right to left.

Block Two:

Have the class get in a line and move back. These moves will move toward and away from you.

Jacks Pendulum swings (arms move in opposition to the legs) Froggers (I do "dorky froggers" where the arms are out at the sides and the elbows hug the

waist. This increases the frontal plane and requires the participant to move more water, but it looks dorky!)

Cowboy kicks (wide kicks) Wide jog (with dorky arms again!)

Active rest for this block are forward leaps, turn and leap toward the back of the pool....so all these leaps are technically going "forward".

Again, once you're almost done with the second block, accelerate like crazy and do all the moves back to back with no rest in between.

Throw in some conditioning and ab work and it's time to stretch it out!

The Crab Shuffle

Crab shuffle (squatting side steps either side, using arms like crab claws, cue "pincers!") (16)

Rolling arms forward run (16) Scissor legs (star jumps crossing over at front and back, hands crossing at front) (8) Rolling arms backward run (16) Scissor legs (8)

Cross country ski 1/4 turns (after 8 counts, 1/4 turn clockwise to face a new direction) (32)

Cross country tuck jumps 1/4 turns (anticlockwise) (32)

The Shoop forwards diagonal times 2 (4 steps to the side with a little jump, scooping arms end with a big jump feet together and clap) (8)

soccer kicks back (8)



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Repeat (16) Knee up run (arms punching front, cue soft elbows here) (16) Heel back run (elbows in at sides, tricep press back) (16)

Frog jumps (8) Knee out run (touching inside opposite ankle) (16) Frog jumps (8) Repeat

Group rotationYou can choose your own time limit on each exercise. I used 2 minutes, but you may like to go longer.

Shallow end.

Divide participants into 3 groups.

Give each group a different kick board exercise. Rotate until each group has done each of the 3 exercises.

Give each group a different arm exercise e.g.:

Push ups against the wall Back to the wall, hands on rail, lifting body up facing the wall, stand at arms length from

the wall, elbows bent at 90:, lean into the wall, push away from the wall, clap 4 times, lean into wall again. Repeat.

Rotate the groups until each has completed each of the arm exercises.

Give each group a different jumping exercise e.g.

Frog jumps Tuck jumps Ski jumps

Rotate the groups until each has completed of the jumping exercises.

Now go to the deep end.

Give each group a deep water exercise e.g.:

Running on the spot Deep water skiing Jumping jacks



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Now give each person a noodle and give each group a different noodle exercise e.g.:

Tummy tucks Swing (sitting on the noodle like a swing, holding onto the ends, moving legs backwards

and forwards) Rocking chair (using 2 noodles, tie each noodle in a knot, lay on your back, noodles held

down under water with arms vertical, bring knees into chest, flip them under and bring legs out behind so that you are now laying on your front. Bring legs back to the front again and repeat.

Participants need to be strong in the shoulders to perform this exercise. Cue participants to make sure arms are vertical and NOT out to the side.

KB's H2O Attack1.

Grapevine/hop 1-2-3-hop right/left-- side stroke arms Heel jacks in place--sweep one arm then the other across chest

2.

Long leg kicks to the front circling 360 (8 kicks) 4 Jump Tucks in place

3.

X country with high jump in the center, feet together, toes pointed down, and flutter them fast Lunges side to side

4.

Mambo--knees high Hop to change legs Elbows to knees--rebound Elbows to knees--neutral (shoulders under water)

5.

Zig/zag jog--4 right corner--turn--4 left corner Jacks back



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6.

Fast-powerful-butterfly arms 8 xs Strong-deep backstroke arms alternating right and left-turning your body as you pull the arm

under and forward 8 sets.

This can be an intense workout if you keep it going. Teach one set then another then go back and start over adding a new set etc.

Newbie Aquatic ClassWarm Up

Jog, pumping arms, wide and narrow (alternate). Alternate taps (lateral raises - arms) and step touch (reach up, then to the side). Crossovers left - stop and pulse, both arms punch forward. Crossovers right - stop and pulse, both arms punch forward. Ski - hold calf stretch with bicep/tricep arms (both sides). Hamstring stretch. Alternate taps with shoulder shrugs.

Combo #1

Jog, pumping arms, wide and narrow (alternate). Alternate knees, upright row. Alternate knees, ankle reach.

Combo #2

Shuffle right - hold lower body, torso twist - pendulum. Shuffle left - hold lower body, alternate jabs - mogul ski (side to side).

Combo #3

Alternate step taps, arms "hook"/punch forward. Alternate hamstring curls - emphasize chest press, hold, emphasize back pull (squeeze shoulder

blades), hold, repeat. Alternate big kick forward, large arms touching near ankle. Double time little kicks, elbows in, rotater cuff working out (forearms parallel to floor, turning

out).

Combo #4

Jumping jacks, add a tuck, then double time. Twist ! Take arms up and down.



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Rocking horse - knee up, glute squeeze back (break up with a jog to switch legs).

Kickboard

Chest press/back pull back. Almost straight arm up & down (shoulder work - hard!). Elbows in at sides, arms bent - bicep curl/tricep press. Abs - lean on board, back straight & tuck, vary by tucking side to side (slow and controlled!).

Cool Down

March - chest pull stretch, upper back stretch Alternate taps - shoulder rolls March - shoulder stretch (arm across the body) and tricep stretch (overhead) Freeze legs apart - reach across body up and parallel to floor to stretch back Slow ski - freeze calf stretch, hamstring. Quad stretch.

Kicking legs & Pumping armsGet participants to pair off. If you have odd numbers get one group to go as a three.

Seperate into two lines one person behind their partner lined across the pool and both facing you.

A x x x x xx

B x x x x x_____________________________________

Line A Runs back on forth to partner B as fast as they can Line B does forward single leg kicks at the wall. x 10 each leg. When 10 is completed they both meet in the middle, grip hands or fingers together and

pump their arms like pistons as fast as they can for 10 seconds. Switch: Line A goes to wall the Line B runs back and forth the partner. Another 10 kicks then meet in the middle and pump those arms. Lots of white water. Switch: this time Line B does 9 each leg. Then on return does 8 etc all the way down to

one. Keep on them with those pumping arms they tend to get slower as time goes on.

Have fun with this get them to try and better the amount of times they run back and forth each time.



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Another Newbie AquaWarm Up

Jog - arms sculling, then shoulder rolls, then alternating punches Pendulum - arms reaching opposite the side leg Kicks - forward, side

Repeat...

Block 1

Jog - forward, breaststroke arms Jog - hold and pump arms Jacks Jog - back, push arms forward Jog - hold and pump arms Jacks with a tuck

Block 2

Kicks - alternate arms push forward Kicks - out to 45 degree angle (not side), two arms push with leg Pendulum - upright row Moguls - side to side with tuck Jump - tuck in middle, arms press down

Block 3

Side walk left - low, jack arms Jog - pump arms Hamstring curls alternating - arms reach back to ankle or touch side of body (no twisting !) Ankle touches forward, alternating Side walk right - low, jack arms Jabs, hooks, and blocks - hold mini squat stance tight, abs in, arms only moving (freeze body)

---> I have them do the jabs then speed them up as fast as they can, then slow down again to change to hooks, etc.

Block 4

Straight leg rock - arms reach forward on leg back, down on leg forward Jog and pump - cue option for jog without touching bottom (hands fan) Straight leg rock



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2 Jacks/2 ski combination - feet meet in the middle before switch (2 ski, feet together, 2 jack, feet together, etc.)

Block 5

Hoops left&right - shuffle sideways, 1-2-3, jump up on 4 and "shoot" with outside arm Shuffle left&right - hold in place and double time before switching directions Crossovers left&right - changing direction into current (no pause in between)

Friday Class8 reps of each is probably about right.

Combo 1

Twists moving forward; both arms pushing down the side opposite of knees (On the spot) Knees up in front (neutral body); arms: alternate punches Twists moving backward; same arms as above (On the spot) Wide knees (neutral body); arms: wide punches

Combo 2

Start out with a pendulum moving to right. (I just do this to get them to the end of our lap pool for more room to travel. In a big pool, you could just start where you are.)

Pendulums (on the spot) Left knee lift and a 1/2 pendulum on right leg (on the spot). This is optional if they understand

the move well and don't need the breakdown to the rocking horse. Left knee rocking horse, travel to left wall (Facing front again) Pendulum Right leg lead, leaps back to right wall

Repeat combo 2 twice on one leg and then pendulum or leap to other end to start at left end.

Combo 3

Cross-country ski (on the spot) Cross-country ski (on the spot); arms: punch across mid-line Cross-country ski (on the spot); arms: uppercuts (or think pitching a softball underhand) Cross-country ski (on the spot)

Add on:

Cross-country ski in neutral position. I tell them we've got scrubbers on our feet and they're scrubbing the floor. You can travel this front/back or side/side.



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Jumping jacks in neutral position. Same scrubbing feet; travel to each side

I teach it like floor combos: Do combo 1, then combo 2, then combos 1 & 2, then combo 3, and finish with combos 1, 2 & 3. It took up about 25-30 minutes.

Aqua Sox Jog, knees up front (fast) Jog, shoulders submerged, knees up (fast)

Alternate this for 4 cycles; 8 or 16 counts each

Ankle touches front (slower, for resting period) Heel touches back (slower)

Alternating ankle touches 8, heel touches 8...then reduce to 4's, 2's

Jog, knees side (fast) Suspended jog, knees side (fast)

Alternate this for 4 cycles, 8 or 16 counts each

Jumping jacks arms in the water Jump straight up (basketball) Knee jumps (both knees front as you jump)

I do 2 sets of jacks (16) then 1 set of basketball jumps (8) then one set of knee jumps (8) The jumps are pretty fast- use discretion, encourage own pace. Repeat for 4 cycles.

Ham curls (slower, straight arms for more resistance) Straight leg (toy soldier) kicks

Alternate this for 4 cycles (8 or 16 per set)

Ham curls fast, arms out of water pushing forward and back- travel right and left while facing front

4 cycles

X- Country ski X- Country ski suspended

Alternate in sets of 8 or 16- 4 cycles

Crab crawl moving right and left



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Kick straight back (in place)

Alternate in sets of 8 or 16; sometimes I crab crawl right, do kicks in place and then crab crawl left and kick in place. 4 cycles

Aqua Cross TrainingLength 1:

(with a kickboard) Lying on your tummy, kickboard held out in front of you, head up, flutter kick. Concentrate on kicking from the hips with relaxed ankles keeping the abdominals held in tight.

Length 2:

(with a kickboard) Bring your fingers over the edge of the kickboard, elbows to the back but arms bent to a 90 degree angle, pushing the kickboard under water, continue to flutter kick as before.

Length 3:

(with a kickboard) Turn the kickboard upwards (so it resembles a tombstone) placing it directly under the water, continue to flutter kick as before, but this time the resistance will be far greater and their legs will need to work much harder.

Length 4:

(with a kickboard) Turn over onto your back, but try to stay in a seated position, bringing the kickboard behind your back, hands holding the side of the kickboard, continue to flutter kick to surface but try to get your participants to stay in a vertical, upright position, working the abs, without laying the back in the water. Imagine them trying to kick whilst sitting in a chair.

Length 5:

(without a kickboard) On front once more, begin at easiest level - simply doggy paddle, emphasis on long arms, pulling arms back to belly button, abs contracted, flutter kicking (offer backstroke if cannot do flutter kick).



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Length 6:

(without a kickboard) Continue doggy paddle but now make a fist of your hands and continue flutter kicking, long arm reach and bring fist back to belly button.

Length 7:

Begin a slow to faster 25m front crawl.

Length 8:

Come back on your back, sitted position as before, arms clear out of the water, flutter kicking legs.

Other lengths could include just arms and no legs, or other way round.

I usually include this routine to raise the heart rate, which inevitably it does, and then continue with a normal class.



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The Urban MermaidWarm Up

Jog Swim step (side step with breast stroke arms) 4 right and 4 left Squats Small jump twist (arms push underwater in opposite direction to knees) Squats Side lean push water side to side Kick forward (hold back of thigh) right and left Pendulum (hold front of thigh) right and left Stage move - lean forward and kick back (hold calf) right and left

Main

Rocking horse straight arm pushing down vertically turn 360 degrees Rocking horse breast stroke arm turn opposite 360 degrees Kick, opposite arm to kicking leg pushes forward, move right Kick, bird arms - arms pull from surface to sides, move back Kick, flasher arms pull arms forward & back in water, move left Kick, bird arms, move forward

Pendulum, move forward Pendulum, move back Stage move, move forward Stage move, move back Crane (hopping on one leg with other extended to rear), forward Crane, back

Ski low with shoulders under water Ski medium slightly rebounding off pool floor Ski high aim to get hips out of water

Jack low with shoulders under water Jack medium slightly rebounding off pool floor Jack high aim to get hips out of water

White water jog High knee run Frog run (high knee run but knees out to side) Karate kicks Frog run High knee run

Basket run right interspersed with white water jogAll Exercises were found at: McKelvey, V.. N.p.. Web. 27 Nov 2013.


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3 Stage jumps or white water jog Basket left interspersed with white water jog 3 Stage jumps or white water jog

Aqua Power CircleThis works well when a large mid to shallow pool area is available. After warm-up and stretch, have students run into a large circle. This works best with 8-12 students. If you have a larger class, and enough room, do two circles, or one circle inside the other (outside students get more resistance). All face center of circle unless otherwise indicated.

I.

3 Sets of: 16-count land tempo run 32-count football run (double time land tempo) Really pump the arms especially on the football

II.

8 Regular cross country ski 4 Cross country with a bounce in the middle (right in front, feet together, left in front,

together....) 8 Submerge cross country with a touch and tuck pattern 8 Submerge cross country without touching

(make it more challenging by adding 2 more sets of 8 no touch skis, mix it up by turning quarter turn to right for 8 then back to face center for 8)

III.

16-Count land tempo run into center of circle 8 Big soldier kicks with alternating strong arms 16-Count land tempo run backwards 8 Big soldier kicks with alternating strong arms 8 Tuck jumps to the center 8 Tuck jumps back Repeat tuck jumps to the center and back All turn to the right: 16-Count land tempo run forward using alternating paddle arms 16-Count backward reversing arm motion

Repeat forward and backward run and face center again



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IV.

4 Regular jacks 2 Sets double jacks (2 out, 2 in) 4 Regular jacks travelling right 2 Sets double jacks 4 Regular jacks travelling left 2 Sets double jacks 4 Jacks travelling right 8 Double time small jacks 4 Jacks travelling left 8 Double time small jacks All turn to the right: 8 Tuck jumps forward 8 Tuck jumps back Turn left: 8 Tuck jumps forward 8 Tuck jumps back

With Intervals & Pyramids - Power it Up !!!I don't teach on the 32 - I just watch them and gauge how they are doing so things are pretty loose. I time the intervals/pyramids and often encourage them to keep going or take it up a bit in the last 10 seconds. If I had to guess I will have them do a move 16-32 times and with things like tucks I just let them do about ten or so them I cue them to take it up - belly button out of the water, etc. Intervals are always optional and I let them know they can go back to the first move of the pyramid if they want or need to.

Warm Up

Jog forward, alternate punches or roll High kicks back Jog forward, breast stroke (squeeze shoulder blades back) or pump High kicks back Cossack kicks Pendulum Hold legs wide (mini squat), abs in, back straight - alternate punches forward, change to

uppercut, grasp hands together make large figure 8 across the body Jog wide, push out

Block One

First pyramid: Jack 30 seconds Jack tuck 30 seconds



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Cheerleader (feet together, jump up and jack, land feet together) 30 seconds Jack tuck 30 seconds Jack 30 seconds...slowing it down

Recover = jack forward, ski back a couple of times, hold and do one jack, one ski in place

Block Two

Ski -bi/tri arms Rocking horse - knee, ham curl right Jack - down, out, forward (chest press), back, and down Rocking horse - knee, ham curl left Twist Freeze twist (feet in wide stance, abs in, body tight and twist with arms down at side, hands out)

Block Three

Second pyramid: Ski 30 seconds Ski tuck 30 seconds Ski with flutter kick in between 30 seconds Ski tuck 30 seconds Ski 30 seconds...slowing it down

Recover = ski with hand push forward instead of long arm reach, 1 jack/1 ski

Add: 30 second ski interval with hands pushing forward

Block Four

Skip - alternating heel tap forward, elbows in tight and circle forearms (like skipping rope) Skip - double time (two feet jump together) Mogul hop - take the jump side to side Mogul tuck

Repeat the above but instead of hopping side to side, hop it forward and back.

If I still have time to use up we'll add a jogging interval for 30 seconds or can can kicks (knee/kick/knee - hop and switch legs) or basketball jumps to the side or forward & back (travelling 1-2-3 jump).

I like to end the class with strength work using noodles or kickboards hitting all the major muscle groups. We usually end up with something goofy to warm up just a bit before stretching - such as noodle races, ab work balancing on the noodle, skipping with the noodle, or just plain standing leg work.



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Aqua CircuitI start with 5 minute warm-up then 5 minute stretching

I use 1 minute intervals or 3 minutes on cardio moves, 1 minute on toning moves. -=toning *=cardio

=Bicep curls *Jumping jacks =Tricep press *Cross country ski =Lateral shoulder raises *Twist (feet together 1st set, second set twist out wide) =Hamstring curls with chest press *Frog jumps =Wall-ups (take it to the wall, hold on edge with hands a little wider than shoulder width,

pull self out of water without touching the bottom of pool) *Rocking horse =Push-ups (back to wall body at an angle on tippy toes, finger tips are just at pool edge

push body away from pool side and press back in to side using resistance of water to create your own whirlpool)

*Frog jumps =Squats *Fast jog

If using 1 minute intervals repeat all the above

5 Minute cool down 5 Minute stretching

One Rockin' IntervalHi! I hope you enjoy this interval class! I'll give descriptions at the end of the finished workout-

Pendulum swings with reach and pull arms Pendulum swings rebounding with reach and pull arms other direction Repeat this cycle 4X...

Wide ham curls, shoulders out of water, moving slow Wide hams, same pace, shoulders in the water Wide hams, fast, shoulders in the water Wide hams suspended



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Repeat wide hams fast, feet down, shoulders down alternating with the suspended wide hams; I switch every 8 counts

Fast knees side, shoulders out of water Fast knees front, shoulders out Repeat cycle 4X...

Slow knees front Rocking horse right leg with arms moving from side to front shoulder level Rocking horse rebounding with same arms Travel rebound rocking horse, move them up and back Return to place, slow knees front to rest Repeat cycle on left leg

Small kicks front Big kicks front, opposite hand to toe Repeat cycle 4X (again, I alternate ever 8 or 16)

Big kicks side, straight leg, in a "V" moving both arms to the same side as the kick Same thing, add the rebound Repeat cycle 4X...

Knee lifts, slow side, flowing into kick side, knee on the other side (like a rocking horse but the leg and knee go to the side)

Same thing, rebound Ankle touches with opposite hand for a slower rest Repeat above, other leg

Ham curls, feet close together, arms open back, close front Straight leg kicks back, arms down by your side and up (like jumping jacks on 'land') Switch legs and arms every 8 counts, repeat 4 cycles Change to ALL kicks back, keep the down/up arms for normal kicks Add rebound kicks back with arms open back and close front Travel rebound kicks forward and back

Ham curls, travel up moving slow Knee lifts, moving back fast Repeat 4 cycles...

Reach and pull arms are just both arms reaching to one side and pulling them across the water back to the other side. Think about an old Bugs Bunny cartoon and someone pulling Daffy off the stage with a shepherd's hook. Get the idea???

Ok, hopefully by this time you are ready to cool down! By open/close arms I just mean that on the open your arms are slightly behind the midline of your body behind your back, close them by bringing them together in the front



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Motion III.

Cross over run (left foot over right) 8 counts traveling right End in 4 power jacks Cross over run (right foot over left) 8 counts traveling back left End in 4 power jacks Repeat 2 more times Then cut to Cross over run right 4 count, 2 power jack Cross over run left 4 count, 2 power jack

II.

Ski facing front 8 counts Rotate right AND travel with the skis 8 counts up, then backwards Rotate right (to back of room now, facing away from you) and hold for 8 skis Rotate right again AND travel with the skis 8 counts up, then backwards Rotate right back to facing you and hold for 8 counts (** so in this rotation sequence - they are only traveling when facing to the sides, and holding

for 8 counts when facing either you or the back wall.) Repeat cutting all to fours - it's hectic, and they don't travel far in a 4 count, but it's fun

III.

Rocking horse on a right, forward moving diagonal 4 counts - right lead only Then switch to left lead, left knee rocking horse up to a left front diagonal for another 4 counts "Wide twist back" - feet wide, straight arms pointing to pool floor, swirling the arms agressively

like a washing machine while twisting the hips and going backwards

IV.

Jack with a cross kick (kicking one leg, straight, across the body and up while touching the ankle) 8 counts

Speed up to double time cross kicks from that 8 counts Maintain that tempo (you're now at land tempo) and do ham curl cross kicks behind you 8

counts Then switch to straight leg, double time from there kicks back while pushing alternating hands

front

If you teach each segment 2-3 times alone, then add it to the segment before and repeat 2-3 times you should have about 30 minutes of cardio routine.



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Aqua Interval UP !Warm Up

Jogging forward, arms alternating punch forward (elbows back) Alternating kick back Jogging forward, arms row back (imitate rowing machine, close to body) Ski back, pushing palms forward Jogging forward, kayak arms (hands close together, shoulders working) Jack back, hands pulse palms in behind butt

Hold the jack - arms go to upright row, then to chest press (flye) with jack legs

Jog interval - 45 seconds

Rocking horse, bent knee/hamstring curl, breast stroke arms, forward Hold - straight leg rocking horse and slice arms Alternating kick back Rocking horse other leg same as above - bent leg & then hold and straight leg, changing arms Alternating kick back

Ski pyramid... Ski 30 seconds Ski tuck 30 seconds Ski with flutter change 30 seconds Ski tuck 30 seconds Ski 30 seconds

RECOVERY: "Star" - 1 jack/1 ski with long arms, exaggerate !

Shuffle side (crab walk) right Alternate elbow to knee (suck in abs - this is ab work!) Crab walk left Alternate hamstring curl (flex that foot), pulse palms in behind Crab walk right again -Alternate elbow to knee again -Cheerleader (jumping jack up, starting from closed position) Crab walk left again -Alternate ham curls again -Ham tuck, hands press down

Ski interval - 45 seconds (palms push forward)

Jack with chest press (like a flye) Pendulum, reach arms Jack with upright row



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Cossack kicks (cue lower in the water to increase difficulty)

Jog - take it to... Right leg kick forward, back, forward Straight leg hop to change to left leg & continue

(cue: watch kick back, abs in, don't arch)

Jack pyramid... Jack 30 seconds Jack with a tuck 30 seconds Jack UP (cheerleader) 30 seconds Jack with a tuck 30 seconds Jack 30 seconds

RECOVERY: slow jacks forward to front to get flutter boards, noodles or whatever you want to play with for additional muscle conditioning

We usually end up playing around with some equipment to hit certain muscles that weren't focused on in the workout. Sometimes we just goof around and do noodle races (which can also rewarm the body if we have been stationary doing muscle work). We always end with stretches for all the major muscle groups.

Southern Style Aqua Killer!This is a building pattern so do Section I, then Section II, then combo I and II, then teach III, then combo I, II, and III...and so on. These are all stationary moves.

Do a 5-7 minute warm up over all major areas of body. Then 5-7 minute cool down.

Section I-- running (repeat 3 times)

High knee run for 8 count Wide knee run for 8 Alternate knees in and out for 8 count

** I usually give them a couple of seconds to "feel the groove" and then I start the counts. We usually do this pattern 3 times.

Section II-- rocking horse (repeat 3 times)

Right lead regular for 8 counts Right power up for 8 (encourage belly button to come out of water) Right lead regular for 8 Left lead regular for 8 Left power up for 8



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Left lead regular for 8

**Now do Section I 2x then go straight to Section II 2x

Section III-- cross country (repeat 3 times)

Regular cross country for 8 count Power up cross country for 8 Shoulders under fast heel/toe for 8 count

(I explain this is like the Flintstones running in their car)

**Now do Section I 2x, Section II 2x, Section III 2x

Section IV-- frog jumps (repeat 3 times)

Level 1 Frog Jumps for 8 counts (bring knees up to side like frog and push down with arms in center between legs)

Level 2 Frog Jumps for 8 counts (kick one leg out to the side at a time. Looks like a hillbilly dance. One kick on each side = one count)

Level 3 Frog Jumps for 8 counts (both feet kick out heel pushing. Hands pushing down)

**Now do Section I 2x, Sec. II 2x, Sec. III 2x, Sec. IV 2x

Section V-- broadway kicks (repeat 3 times)

Front broadway for 8 counts (some people call these soldier kicks. I think they look like people on Broadway shows who shake their hat and kick across the stage. Basically your top torso leans back and you kick with straight legs in front of you. One kick on each leg= one count)

Back broadway for 8 counts (lean forward and kick backward with straight legs)

Fanny kickers for 8 counts (hamstring curls is the real name)

**Now do Section I, II, III, IV, and V 2x each or more for time's sake

Motion IIII.

Run forward 4 counts, breaststroke arms "Really swim" (have participants lift feet and really swim the breast stroke) for 4 counts Standing high-knee run 4 counts



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Repeat backwards

II.

2 Power jacks Scissor kick front 4 (low soldier kicks, double time, stationary)

Repeat

III.

"Slow, slow, quick, quick, quick, quick run" (participants run to water tempo for 2 counts, then to land tempo for four - can make it hard with straight arms in the water)

Then soldier kick while traveling backwards for 8 counts

Repeat

IV.

Twist left 4 counts Soccer kick right leg 2 counts (soccer kick= trailing leg (from twist direction) kicks across the

body (inner thigh toning move) Twist right 4 counts Soccer kick left leg 2 counts

Transition land in open jack after 2 soccer kicks, then right into...

V.

Hopscotch kicks front holding steady 8 Hopscotch kicks front traveling front 8

VI.

4 Power jacks

VII.

"Box-jack-turn-away..." This is a series of 4 jumping jacks - each one ends by shifting the weight to the right, so you do your jack, pull everything in to the right and rotate right, then repeat until you're facing front again - 4x.

Out-out-in-in run (wide & narrow run for 4 counts)

Water Power



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Warm Up: Jog, walk up and back, side stretches

Turn head side to side Roll shoulders - front, back shrug Walk forward with baby steps-reach up Arms back - flat fleet Side stretch Ankle touch - front - no bounce Back heel touch - no bounce Jumping jacks - arms in front, arms in back - turn, turn Hamstring jogs - forward - pulling arms Jacks back Scissors - forward, back - travel scissors, side scissors

Repeat, turn, repeat, turn, repeat

March - pumping arms, side march, 1/4 turn Knee lift - swinging arms, then clap under knees Froggie

Repeat

Rocking horse - right, left legs Total body twists Cross country - regular arms, side arms, scoop arms while moving bunny hop - back

Repeat

Pendulum - regular, turn in circle, reverse directions Total body twists Hamstring/skate - forward, breast stroke arms Sissy kick (kick your bottom) Cross country - regular, level 2, add tuck in mid-change direction Total body twists Total body lunge, side to side-swoop arms up Box step - cross country - to front,side, back, side

Fun for Aqua MomsWarm up - Walk forward, backward

Side stretches across pool (no bounce) Arm circles - move from small to large - reverse direction Breathe and reach up - stretch Reaching overhead - stretch



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Shoulder shrugs - both shoulders up to ears, each side Scissor kicks - to front, to back Knee lift and walk forward, walk backward Workout cross country ski - long stretch, full range of motion Low neutral jumping jacks (knees bent, feet stay on pool floor) Jumping jacks while crossing arms in front, arms cross in back Jacks, low neutral - shoulders in the water, feet stay on pool floor 4 Jogs forward and 4 jogs backward 8 Jumping jacks 8 Cross country 4 Jumping jacks 4 Cross country 2 Cross country 2 Jumping jacks Jog in circle, slicing arms - reverse direction Using noodles: Bicycle Jumping jacks Cross country Scissor legs Stretch/cool down Step side to side, moving water with hands Stand, stretch, breathe, reach for sky Shoulder shrugs Palms up, palms down - small arm circles, reverse direction Calf stretch (flat foot on pool floor) while pulling arms in front of your body

Water Walking/Water Strides Jog forward, jog backward Arms pumping forward in water Change arms pumping side to side in water Change arms to pushing up and down, by your side, in water Change arms to alternating out of water, one at a time, straight up and down Sideways step across the pool, no bounce, full range of motion while squatting and

pushing and pulling water with arms Jog forward with breast stroke arms Reverse to jogging backwards while scooping arms from back to front Jumping jacks, regular Jumping jacks with shoulders in water, knees bent keeping feet on floor in low neutral

position Cross country ski using full range of motion for a good stretch Cross country ski adding a tuck in the midddle as legs are changing from front to back Side to side lunge with arms straight out Side to side lunge with arms out and hands cupped to pull water to you



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Roll shoulder shrugs forward Roll shoulders back to open up chest Arms straight out, start making small circles and then enlarge Arms straight out, reverse direction of arms circling Hip circles with feet planted shoulder width apart, reverse direction of hip circle Saddle bag heel touch in front Heel touch to back with knees pointed out side to side Small scissor kick forward Travel with small scissor kick forward Small scissor kick to rear Travel with small scissor kick to the back, tighten leg muscles Marching steps, bringing knees up higher and pumping arms forward Travel with marching steps moving to right, moving to left Knees up higher and clap under right knee and clap under left knee Hamstring jog in place Hamstring jog facing shallow end of pool Bunny Hop back Hamstring jog facing deep end of pool Bunny Hop back Long lever toe touch, reaching with arms straight out toward toes as if to touch toes first

left hand to right foot, then right hand to left foot Star (1 jumping jack and 1 cross country ski) x 24 Scissor kick to front and travel to shallow end, travel to deep end March 8 steps in place March 8 steps forward March 8 steps backward March 8 steps to right March 8 steps to left

Aqua Wall WorkThis is something I do in almost every class to give participants that extra resistance to work against. Using the side of the pool wall, they push off and have to make their way back. The more advanced the participant, the harder they push off. Here are some examples but you can be creative and do anything you want.

1/ push off and x-ski back in (try just using legs or just arms) 2/ push off and breast stroke in with legs directly underneath you 3/ push off and doggie paddle in 4/ push off and leap frog back in 5/ push off and kick back in (you can use a noodle and do push ups as you kick in) 6/ push off and run, cycle, swim, you can do whatever you want...



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Another thing I love to do is get them to hold on to the side of the wall and run their feet up and down the wall (while holding on). Most participants can accomplish this and if they have trouble, they just run on the spot. To advance it, you can try it without holding on.

I also get them to place their flat feet on the wall and sit tall (bum under shoulders) and keep their feet in contact with the wall while trying to lift themselves out of the water by moving their arms around (ie: treading water with just their arms keeping feet flat on the wall).

Motion IIII've been choreographing some traditional swimming moves into my aqua aerobic classes. My participants range in age from 50-80, and they all love it and keep up, even though the concept can be pretty intense! Here is an example:

Make sure the class has plenty of travel room - I have to turn my class to face right to start this pattern...

8 Count run forward with breaststroke arms (4 strokes to 8 steps) 8 Count REALLY SWIM (4 big breaststroke pulls with flutter kick legs) Stand tall and football run 16 counts (this allows for the slower participants to catch up to

everyone else, while keeping the faster people's heart rates up... then, 8 Count run backward with reverse breaststroke arms 8 Count REALLY SWIM (lay on back & flutter or do real backstroke arms) Stand tall and football run 16 counts - turn to face forward (if you turned them away in

the first place)

Transition into a cross country ski Cross country ski regular 8 Cross country ski with diagonal push arms 8 (arms shoving water diagonally across the

midline of the body) Cross country ski with tuck jumps in the middle 8 Cross country ski regular 8

Cross country ski travel forward 8 counts Side scissor right (lay on their sides, floating, scissor kicking legs and trying to keep their

leading/lower arm straight out - if not, a regular side stroke works) 8 counts Cross country ski back 8 counts (the transition is hard here, but once they do it once, they

usually get better at it.) Side scissor left back to starting position 8 counts

Motion IV



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One of my regular choreographed routines... this one lasts around 15-20 minutes if you teach it in segments, repeat each 1-2 times before you add on a new one, and repeat the added on grouping 1-2 times before all additions.

A.

Jack-diagonal-ski "star" - 8 counts this move is a jumping jack, followed immediately by a cross country ski move with the legs split out diagonally. So one of them goes like this: Jack (both feet out) - ski diagonal (right leg crosses over and in front of the left) - jack (both feet out) - ski diagonal (left leg crosses over and in front of the right)

Regular cross country ski with tuck jumps 8 counts Jump-rope-tuck 16 counts turning right

Repeat to all four corners

B. Simple Ski Pattern

Diagonal arm ski (regular ski legs, arms pushing water across the body's midline and down) 8 counts

Diagonal arm & leg ski (legs criss crossing each other on the floor) 8 counts Scissor ski (double time, body tall, arms straight, small range of motion) 16 counts

C. Squat Set

Squat center 8 (arms come up to water surface when body goes DOWN, and arms push as much water as possible down past the hips as the body comes up)

Squat-propulsion, right leg lifts to the side as you spring up from the squat then land feet together for recovery 4 counts

Squat center 8 Squat-propulsion, left leg lifts Squat center 8

D. Pendulum Set

Cue participants to pretend their holding a ball & throw it away from their foot as it extends away from them in a pendulum -

8 low 8 high 16 count rotate 360 degrees 8 low 8 with high jumps 16 count rotate 360 other direction

Get 'em Grounded and Watch 'em WorkAll Exercises were found at: McKelvey, V.. N.p.. Web. 27 Nov 2013.


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Squat: Feet hip distance apart, squatting down while pulling arms to near surface, return to standing and pulling arms back to thigh. This move has many variations: wide leg squat, squat with added lift (knee lift or front, back or side extension), side knee or full leg circle. All variations are performed on the return to standing.

Lunge: Stepping to the front or back, transferring body weight accordingly.

Drag (or slide) Jack: Just like it sounds....legs "drag" open staying connected to the pool floor, and drag back in, rather than the traditional rebound jack. Variation and difficulty are added with techniques like suspension.

Plie: Wide leg position with toes turned out, knees tracking out. Bend knees deeply and squeeze glutes tight on return. Arms may pull down together or swing forward.

There are also wide lateral travel steps, side lunges and other transitional moves. Here are a couple of patterns that you can string together to do a whole cardio class, or just use one pattern and insert it into the middle of a rebounding routine! They are all 32 count, aqua tempo or 1/2 time, that is.

Warmup:

4 Squats, regular arm (8) 4 Squats, alternating side to front arm sweeps (8) 4 Squats, shoulder rolls back, relaxed arm (8) 4 Squats, alternating arm sweeps (8)

4 Alternating side step squats, right,left,right,left (8) 4 Right repeater side step squats (8) 4 Alternating side step squats, left,right,left,right (8) 4 Left repeater side step squats (8)

I:

4 Squats with knee lift, regular arm (8) 4 Squats with front leg extension (8) 4 Squats with side leg extension, both arms pull to the sides (8) 4 Squats with rear leg extension, both arms extend forward (8)

Now you can add travel to this pattern: travel forward with the knees, stay in place with the front extension, travel back with the side extension, stay in place with the rear extension

II:

2 Wide lateral travel steps right, 2 plies in place (8) 2 Regular drag jacks, 2 drag jacks crossing legs in center (8) 4 Big side lunges with opposite arm reaching and pulling across right,left,right,left (8)



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4 Repeater rear lunge to knee lift on right (8)*

Repeat the pattern left lead

III:

Turn right shoulder diagonally to the back corner 2 Right leg drags with right arm reaching and pulling with leg (4) 2 Right leg drag and cross the middle lifts with both arms reaching in opposition as leg drags out,

and pulling to the center as leg crosses (4) 2 Wide lateral diagonal travel steps into back right corner, 2 big side lunges right,left (8) 4 "Flying lunges" ** right,left,right,left (8) 2 Right leg swings (front knee lift swings thru to rear extension with arm swinging in opposition)

(4) 2 Regular squats (4)

Repeat the pattern left lead travelling back to start via front diagonal, then in the center facing front again:

IV:

3 Regular drag jacks and 1 suspending feet off the floor*** (8) 2x 3 Double time suspended jacks and 1 legs together swing forward (8) 8 Counts keep legs suspended and tucked under body while sculling arms**** (8) 8 Counts holding the suspended position, kick lower leg rapidly forward, pushing heels out (8)

Repeat IV 2 times, then: Begin from III, turning left shoulder to diagonal back corner

*Leg drops back into lunge and swings forward to knee lift (2 counts). Repeat this 3 times, and on counts 7,8 lunge and then stand to switch to left lead (lunge, knee, lunge, knee, lunge, knee, lunge, switch.)

**Same as a side lunge but rather than keeping extending leg on the floor, push it out to the side and lift it as arms extend together to the opposite side. Think Superman winding up for takeoff!

***Legs drag together on third jack, and then pull out to the sides off the floor, and tuck under the body maintaining the suspension.

****Cue to hold abs tight and maintain spinal alignment while working NOT to lay back in the water...they will really have to engage the core.

Interval aquaStart your class in an easy jog, I like mid-tempo music because it makes slowing down and speeding up easier to keep a beat.



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Block 1

Easy jog with alternating arms front Fast!! jog, still punching for 1 minute (or 30 or 45 seconds) Now, stop jogging and continue to punch the water at a fast pace Rest with slow easy jog

Easy jog, knees side witj alternating arms side Fast!! jog, keep punching those arms to the side for 1 minute Now, stop jogging and continue punching side to side Rest with slow easy jog side

Block 2: Jumps

Rocket jump (straight body, arms at sides) easy 15 seconds Rocket jumps HIGH!! Ask them to show their navels! 45 seconds Knee jumps (both knees to chest pushing arms front) easy, 15 seconds Knee jumps High! Use power! 45 seconds

Repeat

(If you hand bouys, you might use them now)

Block 3: Resistance (not to you...to the water!)

Easy jog, arms alternately press down by your sides Same thing, just speed it up! 1 minute...GO GO GO!! Same thing, suspended, one minute ...huff, puff, pufffffff Rest, easy jog, rest arms

Easy jog side, arms alternately press side to side Same thing, speed up, 1 minute Same thing, suspended, 1 minute Rest, easy jog (make sure they rest their hands from the buoys, too)

Stand in water, feet apart and do waist turns with hand buoys (good recovery move, they are still working a little in the meantime) 1 minute

Reverse push-ups: Suspend (body forward, facing the water) with weights under the water, arms straight to start. Push down w/ both weights to simulate the reverse pushup 1 minute

Hold hand buoys out to the side, lift right leg to hip (or knee) level (like kick boxing) and kick right leg (bending the knee) for 30 seconds and then switch to the left leg for 30 seconds

I like to finish with a little 'corrie'-ogrophy, just pick your favorite moves and combine them into a little something! I like this one:



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Knees up, jogging Big kicks front Big kicks back X Country ski

I do 16 of each for 1 set, 8 of each for 1 set, 4 of each for 2 sets, and 2 of each for 4 sets...Be creative! I make them say "knee, knee, kick, kick, kick back, ski ski..." to get them thinking and breathing!

Aqua BallI am always trying to create something new and fun for my Aqua ladies so, because they all enjoy taking Ball classes, I thought I would come up with something for the pool! We have the small balls that you can purchase at the dollar store (about 6 inch diameter balls) and as time goes on, the balls get softer with use. This works best with this class.

This class is a blast because the whole time, you are trying to hold on to your ball and they become quite slippery when wet! Make sure you keep the ball under water as much as possible for the best cardio workout!

Here are the combos:

Combo 1:

Both hands on the ball, swing the ball side to side (under the water) and jog with feet together (move this jog to the side) 4 counts.

Jog wide and pull the ball in and away from the stomach (under water) 4 counts. *jog to the other side again

Combo 2:

Kick and push ball towards the toes on a diagonal Pendulum and swing the ball side-to-side in front of you with one hand **Move this pattern - Forward to the other side of the pool with the kicks (kick and turn to face the opposite wall once

you get there) Hold and pendulum swing the ball with one hand Kick again to the other side of the pool, turn and switch hands for the single arm pendulum/ball

swing

Combo 3:

Knee lift (ball is under water again going towards opposite knees) Double hop knee up



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Now double hop knee up and use your hand to push the ball under the knee while hopping. Do this under each knee (this one is tough!)

Combo 4:

Jumping jacks and throw the ball in the air and catch it while jacking (8 times) Place the ball between the thighs (SQUEEZE) and bunny hop to the other side of the pool. Hop backwards and back to the jumping jacks. Repeat

Combo 5:

Football run to the side (legs wide) and grab the ball - squeeze with both hands When you get to the side, jump up and pretend to dunk the ball into a basketball net

*This combo really gets the heart pumping!

Building Blocks This is a building block program. Do Block 1, then Blocks 1+2, then Blocks 1+2+3, and continue until you are doing the entire program. Do 8 counts for each move.

Block 1

Jog, figure 8 arms Jog wide legs, arms push and pull Out out, in in (football tire run, usually do double time) Jog knees up

Block 2

Hops Twist Washing machine Hops

Block 3

Jacks Jacks cross arms and legs in front/back 1/4 Turn the jacks to all sides Star jacks

Block 4

Pendulum rock



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Hops Cross country ski Downhill ski Frog

Block 5

Inner thigh front (palm to ankle in front) Change to back (palm to heel in back) Kick straight back, arms push and pull the water Rocking horse, arms pull water back (breast stroke) Rocking horse, arms push water to the front Jacks

Choreo-AquaUsing hand bouys:

Jog, pushing and pulling arms Jog, pushing arms alternately up and down by your sides Jog with knees side, arms pushing and pulling side to side Rocking horse facing right

Repeat 1, 2, & 3, then face left to do rocking horse

Kicks to the front, straight leg Kicks to the side, straight leg

*Once pattern is established, have class travel backward kicking to front then kick back to travel forward

Repeat, travelling the other direction

Twist side to side Jumping jacks Frog jumps Jump and pump...both knees to chest, push arms forward

**Establish pattern; have class travel with the jump and pumps

Hamstring curl, power arms both to front & both to side Kicks to the back, straight leg X country ski

***Establish pattern; travel with skis



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Cardio Training & DrillsClass time: 1 hour

After a 5 to 7 minute warm-up, we get into the "cardio segment". We alternate low and high intensity moves. For each line below, the low intensity moves are shown first and the high intensity moves are shown second (low/high). We do probably 4 - 6 sets of 8 of each of these moves.

Cardio: 20-25 minute cardio segment (with or without weights):

1) High knees/knee tuck jumps 2) Wide knees/cheerleader jumps 3) Inner thighs/frogger jumps 4) Front kicks/ski 5) Pendulums/squat jumps 6) Kicks backward/hamstring jumps 7) Scissors/helicopter jumps

After we get done with the 1st round, we go through it again.

Laps & drills

My 6 am class is small so we pair up into twos. While one person is doing a lap, the other person is doing a cardio drill. For each line below, the first section describes the partner swimming the lap, the second section describes the person doing the cardio drill (lap/drill)

1) Swim a lap using the head board/ high knees with hands on the wall 2) Swim a lap sideways using the head board/ knee tuck jumps with hands on the wall 3) Swim a lap using the noodle (arms moving only this time- legs should be crossed

around the noodle)/wide knees with hands on the wall 4) Swim a lap with noodle under the body/cheerleader jumps with hands on the wall 5) Run a lap/basketball jumps

After this, we usually do some toning.

Cardio BlastTry this one

1. Cross country legs emphasizing sliding feet - really striding working from front heel to fully extended back leg onto toes - leaning forward to form straight line from head to extended heel behind you cue tight abs



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2. Cross country with alternating arms (keep arms long really work through shoulder:thumb-to pinky)

3. Cross country legs with arms moving together front to back (same as above) Same legs with arms extending out to the side and pulling through and crossing under chest

4. Hold arms out to side - maintain tight abs - add bounce to legs - emphasize landing on front heel, soft knees, powering up from bottom

5. Add a tuck to the bounce! plyometric move! Amount of work depends on how high they push out of the water! (I always ask to see their belly buttons!) So they start in a long stride - push off bottom - pull knees into chest - switch foot position (if I am feeling particularly sadistic I will get them to repeat this without switch foot position for about 8-12 counts then they switch leg position!) If you have pool ladder railings you can demo this by holding the railings and 'hovering' to show leg movements!

6. Then I take the cross country out and do straight tuck jumps 7. Arms out to the sides mogul tuck jumps (side to side - like jumping over a box

sideways)

Repeat 2-3 times!

Another ? Kicks!!!

Standing position kicking out to front emphasizing kick from knee (not hip so they use quads, hams, glutes more than the hip flexor) with pointed toe so you are pushing water with shin and top of foot (kind of like kicking a soccer ball, knee should not come above hip but foot should fully extend to straight leg)

1. No bounce one leg at a time hard as they can returning foot right to floor (especially the heel) engaging abs, tall posture, shoulders down and back, keep chin pulled back

2. Add the bounce keep power in kick, arms up hands together in front of forehead 3. Alternating full arm down over opposite kicking foot emphasizing tall back, strong

core bring arms down, still extending arm out over opposite foot pull elbow back (like using a bow and arrow) work those oblique abs

4. Arms in the water, work from shoulder drag through from front to behind hip (push forward with knuckles, pull back with palm) really keep the participants standing straight!

Repeat 2-3 times!

I don't know what music you are using or the fitness level of your regular class I teach this to a moderate intense class. I make sure that most of the class is exhausted at the end of each song! So the pace is strong and I emphasize strength and muscle exhaustion!!! Some of the music I use (just to give you an idea of the bpms) are:



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Cross country moves: Trouble - Pink Don't tell me to stop (thunderpuss mix) - Madonna Rapture -Iio

Kicks: Not gonna get us - TATU Electric Barbarella - Duran Duran We didn't start the fire - Billy Joel

1 hour cardio and strength class!1 Hour Cardio and Strength

Warm Up

Shoulder shrugs Shoulder roll back Overhead reaches Alternating knee to chest stretch Mini quick squats Heel taps front Front knee lifts Front kicks Jog Jog wide Side step touch, alternating front raises Hamstring curls, pec flys

Combo 1

Side steps Grapevine right/left Grapevine knee lift Grapevine knee lift, abductor raise Grapevine, 4 jacks Side steps

Combo 2 Weights

Jacks, bent elbow raises Jacks, strait lateral rises Jacks, upright rows Jacks, chest press Jacks, bicep curls Repeat arms (X-country ski instead of jack)



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Combo 3 Weights

1,2, Cha cha cha forward, pec flys Cha cha, left facing side, pec fly Cha cha, forward, pec flys Cha cha right side, pec fly Cha cha front Cha cha right side, pec fly Cha cha left side, pec fly Cha cha front, pec fly

Combo 4 with Water Weights

Jogging, side to side (arms on surface skim water alternating sides) Jogging, alternating arm push downs at sides Jogging, alternating front punches Jogging, front punches above water Jogging, alternating overhead reaches Jogging, front punches above water Jogging, front punches Jogging, side push downs Jogging, side to side Repeat

Combo 5 Weights

Isolated arms, lunge position leaning slightly forward Alternating pull ups, tricep kickbacks Other arm Hammer curls Pec fly Chest press Upright row Overhead press Repeat

Combo 6 Bands with Handles

Bow and arrow, hold band out to one side, pull back with other hand) Abductor raise; leg raises to side, left then right Glute, leg raises to back Front raises; straight leg front Calf raises Against wall, reverse crunches; knees to chest Against wall, oblique work; knees up, slowly bring side to side



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Cool Down

Overhead stretch Tricep stretch Bicep stretch Chest stretch Deltoid Quads, glute, hamstring and calf stretches

Hand Bouy 101.1Finally, most health clubs are now supplying Aqua Classes, the Forgotten Child of Fitness, with semi-expensive equipment! Say bye-bye to milk jugs!

Those little instruction cards that some of them come with are pretty scanty in the information department, but there is so much you can do with these little lovelies!

Safety guidelines for students: Hold on with an okay sign (index and thumb, minimally), not a white knuckled grip using every muscle and digit of your hand, otherwise, your forearms, hands and wrists will become fatigued long before you have finished working out all your other muscles. Do not place bouys under armpits to rest; that will impinge the shoulder joint and may cause an injury or bursitis flare up. When holding the bouys in a still position, either allow them to float on the surface at your sides or in front of you, taking care not to press them down slightly, straining their shoulders. They will become unbalanced if they tense up and press down, which is ironic, since they are doing that because they are doing that because they feel unbalanced! When the hands are in a still position under water, have them hold them in close to the hips, palms facing the hips, as opposed to out at their sides on a 45 degree angle, because again, they will impinge their shoulder. Tell them if they get tired, let their hands and bouys float, even setting them aside, but keep moving the legs as you direct.

For you: Warm up with lateral surface moves, where you will find the least resistance, before you submerge the buoys, digging in to the weighted work. On the surface, start with slow and large, then work into small and fast, to fatigue those fast-twitch muscle fibers. When you first begin using buoys, start out with only 10 minutes, or you will discourage them with the pain. Work into up to a half hour, including suspended exercises that use them for flotation devices instead of strengthening tools. Remember, students adapt then plateau, so don't do the same thing every time; change to noodles, gloves, paddles, or kick boards for your strength moves for a period. If you deck teach, remember, do non-impact at half time so you don't ruin your knees. They like it if you go at the pace they move, not faster, remember? Over the years, I have conducted studies on what students like. They like to do a move for a period of 30 seconds to a minute. If you change too frequently, they don't get into the rythm of the move, and since the resistance is light (compared to heavy weight lifting) high reps are called for. They get bored if you stay on a move too long, and you will lose control of the class.



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Lateral surface moves:

Alternating punches forward Same to the side Front front, side, side Double punches forward (jumping or jack moves) Double punches side During a jack, feet apart, punch side, feet together, punch forward. (You make a quick, L-

shaped move as you jump, drawing the hands into the body then punching away.) Reach out, gather in (a circling move for the chest and bis, big circles, make a wave

around you) Small fast circles at 2 and 10 (great with feet planted wide, slightly leaning forward to

clench abs, great for fatiguing arms) Breaststroke arms Small fast circles same direction (churn up the water) Wheels on the bus (small fast rolling circles at the surface) Reverse wheels Wax on wax off (alternating arm circles at 2 or 10, small or big) Hands to the side, together with a splash (from the shoulder) One arm across (from a wide planted stance, other arm at hip) (Variations: shoulders

square to front: chest and back, move from shoulder; turn shoulders, pivoting feet if needed, working obliques; lean into it, adding abs and low back work, also, same moves hinging from bicep. Angle can be changed to the side and downward movement)

Hands out of water:

Arms shoulder high, not dragging in water. Great shoulder workout, with or without weights.

Punch forward Alternating arm raises (front delts) Front bicep curls Climb the walls (alternating punches up) Side arm raises (palms up) Side bicep curls Pat your head and switch (one hand pats back of head, other is extended out to the side) Wheels on the bus in the front, eyebrow high Play the trombone (one hand at mouth, other moving from mouth, 2 or 10, up high on an

angle) Speed bag one arm rolling high to the side, like Arsenio Hall whooping, alternate Hands to the side, then forward (as if clapping) Hands holding any position, rotating wrists (side or front, high or low, wrists rotaing

same direction or opposite)

Out of water without a bouy (HAD to add it,one of my favorites) Little crossovers to the front (hands out like a zombie, elbows stable, move from the shoulder, fast and small, only shoulder width apart. Raise up 6" at a time. Killer little outer pec worker!)



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Downward moves: Suspended moves: Adding legs/combos:

Jumping Jack SequenceI don't go by counts in water, rather time, making sure everyone has gotten the hang of it before moving on to the next move. Make each move a long set or break it into short sets and repeat.

Jumping jack legs - no arms Small fast jack legs - no arms Jack jumps - no arms Jack tuck jumps - no arms

Adding hands:

Jumping jack legs with arms underwater Small fast jacks with pulsing arms Jack jumps with arms underwater Jack tuck jumps with arms underwater

Adding weights:

Jumping jack legs with overhead arms Jumping jack legs with underwater arms Jumping jack legs with surface bicep curls Jumping jack legs with triceps curls Jumping jack legs with chest press Small fast jacks with pulsing arms Jack jumps with underwater arms Jack tuck jumps with weights on surface for balance

Descriptions:

Small fast jacks: jumping feet only a few inches apart, more than double time regular jacks, keep legs straight and really squeeze thighs and calves to force legs through water

Jack jumps: feet start out in jumping jack, jump legs in together without touching ground and push legs back out to land wide; keep legs straight and make sure they touch before landing back out wide

Jack tuck jumps: feet start out in jumping jack, jump legs in together with knees tucked to chest before landing back out wide (no touching in the center)

Adding hands: all arm moves with just hands are the same; palms down, arms straight, mimic legs and pull hands down to sides when legs jump in and raise arms out to sides



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when legs jump out (this turns into a pulsing move with the small fast jacks because you want your hands to move at the same pace as your legs)

Overhead arms with weights: regular jumping jack arms overhead only holding weights Underwater arms with weights: same as with just your hands, straight arms pull down

and lift out to sides to mimic legs Surface bicep curls with weights: palms down, just elbows bending so weights touch

front of shoulders; when legs jump out, curl hands in, when legs jump in, arms straighten out to sides

Triceps curls with weights: palms facing back (thumbs down), just elbows bending so weights touch into hips or waist; when legs jump in, weights tap into sides, when legs jump out, arms straight out to sides

Chest press with weights: arms start in triceps curl position (thumbs down and palms facing back); twist hand so thumbs turn up and weights touch in together in front of your chest

Pulsing arms with weights: again, mimic small fast jacks with weights

Tips:

If the chest press twist is too much with the weights, students can always modify to start with palms facing forward and arms straight out to sides. Jump legs in and pull weights in to touch in front of chest. This can make the move a little more manageable for those with rotator cuff issues.

Retain loose grip on weights, especially during small fast jack arm moves. Legs may need to slow down when weights are added. I often repeat the first sequence several times to get just the legs down before adding just

arms and then again before adding weights. It's nice to not have to worry about what your legs are doing since you're already familiar with it... you can concentrate on the added arms.

Cue soft knees and heels down.

Variations on a ThemeOk, sometimes I get bored with my aqua so I start switching up arms and rhythm. Such as...

Cross country ski

Regular arms (slice the water, long arms) Palm push forward (bringing elbows all the way back, like a punch but with a flat hand forward) Rotator cuff (elbows in near sides, lower arm fan forward and back, alternate cross over in front) Regular arms but slow it down a bit and twist through the waist, twisting ski

Jumping jack

Regular ol' jack arms



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Same but hands approach each other behind you every time (near your butt, squeeze into the shoulder blades)

Same but arms go out and together at chest level (chest squeeze) Bend the arms at 90 degrees and just like regular

Rocking horse (long legs or bent legs)

Long arms, slice Rotator cuff (see above) Bicep & tricep curls Hula hoop (see below)

Kicking forward

Slice those arms Opposite hand to ankle, little twist in the waist (abs in!) Clap under each leg Arms a bit bigger, clap under every other leg (say, always the right one) Regular jack arms to sides

Jogging

90 Degree bend in the arms and pump, fist from the hip to the water surface Punch forward (like in the ski above but with a fist instead of a palm forward, bringing the elbow

back - more of a "reach & pull") Punch down (arm pits, straight down) Hula hoop around the waist (elbows bent, arms move like you are tracing that hula hoop with

your hands) Roll the arms mambo style & reverse direction Kayack (fists together, elbows bent, figure 8 in front of the body like you are kayacking) One arm breast stroke (alternating) Double arm breast stroke Reverse this breast stroke (not sure what to call this but you can use this stroke on your back

swimming)

Arm work (with a jog)

Arms out to your sides, parallel with the floor, bend at the elbows so the forearm is straight up & down, eggbeater the arms outwards (hands do circles in the water), then change directions and do it inwards (can alternate this up too)

Same stance as eggbeaters but hands move forward and back, windshield washer arms This works the biceps, triceps, and the shoulders too as you hold those arms BUT make sure the

tension stays out of the neck & shoulders



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Rhythm changes - increases difficulty as you fight currents

Double the ski (right,right,left,left) Double knee jog instead of singles Can can legs (knee right, kick right, knee right, hop or tuck to change legs, knee left, kick left,

knee left, etc.) Alternate double straight leg kicks forward Two alternating kicks forward, two alternating heel lifts back (straight leg, keep it out of the

lower back by holding abs & leaning forward a bit) Basketball hoops (side step 1-2-3 and jump & reach to the hoop, change direction & repeat...this

can be done side to side and then forward & back

Boot camp, Aqua Style! (Master class for my YMCA)

Warm up and Stretch

Round 1 Let's JOG!!! (dumbbells in hands)

High knee jog, bells push up, or down into the water, 1 minute Double time jog, 15 seconds Repeat high knee & double time Move to deep Suspended jog, knees up close to chest, 1 minute Repeat entire sequence

Round 2 CIRCLE POWER!!! (dumbbells can stay in hands, or on land)

Work each set with the current, and then switch direction into the current 3-4 Sets Normal jogging Forward kicks Heel curls Knees UP!!! (high knee jog) Ham curls Wide knee jog

Round 3 Arms of Steel (Grrr!) dumbbells needed

10 Push-ups (horizontal or vertical) Breaststroke arms short end down and back (dumbbells in-between legs) *3-4 sets with participants working at their own speed (can do MORE if capable) 12-16 Reps of bent over rows 12-16 Reps of tricep kickbacks



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Round 4 Noodle Triathlon (one noodle needed)

Swimming- flutter, frog or combo kick Biking- straddle the noodle, lean back, NO ARMS!!! Running- jog down and back (advanced noodle over head) Rest- no legs, front crawl or breast stroke arms *Second set if needed!

Round 5 Killer Jumps With your Noodle!!!

16 Vertical jumps 16 Front tucks (tuck jumps) 16 Back tucks (heels to rear) 16 Frog jumps *2-3 sets depending on participants' levels

Round 6 Muscle Time!!! (dumbbells needed)

Behind back elbow raise Forward bend hammer curl Abs:

o on back, knees in and outo tuck & rollo oblique, in and outo standing @ wall, reach to heel (remember to switch sides!)

Cool Down and Stretch

Killer class for shallow and deep.Warmup (whatever you desire)

Shallow with dumbells (or without for rookies)

Big twist, make sure participants bend through knees. Jog for 30 seconds Regular (meaning a normal "active" jog with arms making downward

motions) Flies with arms, jacks with legs, make sure participants bend through knees. Jumping jacks take it up to hip hop jacks (like the old skool hip hop videos) Jog 30 seconds, knees high up, reach for knees or toes Punch forward, while jogging with your heels to your buttocks Hops left-right Jog 30 seconds, straight legs, reach for toes, or knees Cross country ski, use active arm movements Rocking horse



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Scissor legs (30), take it to jumping jack (30) Jog 30 seconds, knees high up, reach for knees or toes Kick to the side Karate kicks front Jog 30 seconds, straight legs Karate kick Knee up, knee up wide Kick to the back (alternate or make sets for each leg) Jog 30 seconds (I make them jog for 8 counts knees up and high, and then 8 counts trying to

touch their buttocks with their heels) Jumping jack Froggies left right Jog 30 seconds, knees-up

Have participants stand with back against wall, dumbell around right foot Press foot down, straight leg Press foot down bend leg (90 degrees, to straight leg) Turn, 90 degrees Raise right leg, and close legs Turn 90 degrees (facing pool side) Raise leg to back Change foot

Deep with spaghetti

1 Spaghetti Sit on spaghetti (like bicycle) and bike (to shallow, or one lap etc.) Switch to cross country movement Switch to swimming (hold on to spaghetti and flutter kick with feet) Sit on spaghetti, jacks Sit on spaghetti, scissor legs slow and wide Sit on spaghetti, scissor legs fast and small

Abdominals (whatever you desire)

Cool down

Combo sets Warm up (cha-cha, step touch, high knee walking) Kicks (combo of ballet kicks... small pointed toe kicks front side and back / and ...

alternate front kicks while walking) Set 1

cross country skitoe touches (make sure they bring feet up to hands not hands down to feet, keep feet



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together)jumping jacks

Kicks (bending and down with force Front, Side, and Back) Set 1 (repeat) Jog with hand water weights (hamstring jog weights pushing down to front, high knee jog

weights alternate pushing down to the side, and regular jog with normal arm movement weights)

Set 2 (3 minutes alternate)cowboy kicks (30 seconds)volleyball (30 seconds) hands come over head and move sideways while jumping straight up

Abs (back against wall and lift legs up keeping them straight Set 2 (repeat, 3 minutes) Arm circles (shoulders under water) Set 3 (3 minutes alternate)

flutter kicks (30 seconds)froggie jumps (30 seconds)

Walk high knees Kicks (high medium low, to the side both legs) Abs (side against wall keeping legs straight lift to side) Arm circles (shoulders under water) Set 4 (combo of all sets, you determine time)

cross country skitoe touchesjumping jackscowboy kicksvolley ballflutter kicksfroggie jumps

Walk high knees Kicks (alternate front kicks, legs straight) Skip down and back Walk high knees (COOL DOWN) Stretch

Circuit Water Combos from LisaWarmup - any blend of the moves in cardio but at a lower intensity. I did, however use a frog in the warmup to have as an option for the stag jump.

Combo 1

4x or 16 counts: Jog out-out-in-in to right corner. You can cue for them to sit deeper on the out-outs for more leg work.

Skis traveling back to spot, 4 x or 16 counts.



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Right lead rocking horse travel straight forward 4x Right lead rocking horse travel straight backward 4x

Abs/Arms Circuit with Bells:

1: Have class either jog or march across the pool and back doing lateral bends with bells. Have them push the bell down the side of the leg in a windshield wiper way.

2: Standing alternate knee lifts, opposite arm pulls bell down to touch knee or ankle. For more pec work, have them pull arm straight from the corner down to the leg/ankle. Encourage tight navel and twisting for oblique work.

Combo 2

Skate traveling forward 4x or 16 counts - I do wide hamstring curls and cue them to imagine they're speed skating in the Winter Olympics

Hamstring jogs backward 4x or 16 counts - you can do a regular jog if you're uncomfortable with hams traveling backward.

4x Double hops traveling right - facing front, they hop sideways, then do a small pulse in place before they hop sideways again.

4x Double hops traveling left - same as above. To intensify, cue members to really push off the floor going sideways (acceleration without doubletime speed, good for them and their legs!)

Repeat combo with hops traveling left first


1: Skis on the spot. For chest work, have them circle both arms around to front and through the back. I cued that they'd gathered up all their children and grandchildren to hug. Then reverse the circles for back work and to shoo everyone out of the kitchen! :)

2: Moguls (side-to-side hops) with double arm pushing down and pulling up (upright rows).

Combo 3

8x 1/2 Jacks traveling right (right side leg lift) 8x Stag jumps with right leg straight - or - frogs on the spot. A Stag jump is a cheerleader move

where one leg is straight out to the side and the other leg is bent with knee turned out and the heel tucked into the groin. Good power leg work! Make sure to offer the frog as the option.

4x sets Front kicks on the spot - or can-can kicks (right knee right kick, switch legs). Encourage neutral spine but long, tall kicks.

4x sets Corner front kicks on the spot - or corner can-cans, either open or across the front of body to opposite corner




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1: Jogs with bicycle arms. Works chest, back, shoulders and triceps. Imagine your hands are pedaling a bike forward. Bells can be held with palms down, hammer or palms up. I had them do some of each for variety. Be sure to reverse the circles to target the biceps as you circle forward and in, and offer different hand positions.

2: Tuck jumps forward and backward. Jumping jack arms - like a bird flapping its wings. Cue shoulders down and back, bells slightly forward of body to avoid shoulder impingement. Works lats, chest, etc.

Combo #4 - Not really a combo, combo, but a little extra power boost for legs that can raise the heart rate, too.

I have them float with noodles behind them and under arms. They go to the pool side with feet on the wall. They push off powerfully (like a swimmer doing the backstroke), do some flutter kicks to turn around 180 degrees and then bicycle to the opposite wall. If you don't have a lot of room, you can have them push off the wall, kick a little and return to the same wall to do it again. My class loved and groaned about this one.


1: Stir the pot. Get them cooled down enough to stand still. Hold a bell or a folded half-submerged noodle with both hands in front of chest. Have them brace their mid-section and hips to remain still and neutral as they stir the noodle in a big circle - like stirring a cauldron of soup or kettle corn. Be sure to circle 3-4x right the 3-4x left. You can also have them spiral the circles out bigger, then spiral in smaller. Works core by resisting the arm motion and keeping neutral spine.

2: Standing noodle crunches. Hands wide on noodle, fold at navel to submerge noodle. Do to right corner, center, then left corner. Then reverse.

We did some standing yoga poses to stretch our legs and further challenge our core: Dancer pose for quad stretch; noodle under ankle for ham stretch, to challenge balance, try without arms; keep noodle under ankle and open leg to side, try without arms; then we did tree pose with arms on water surface, overhead and then softly bending over lifted leg.

Butchies blast for MindiJog knees highKeep the jog arms are the only changeArms pushing down x16 (count)Arms push forward & backward x16 (count)

Break it down to 8 (count) then 4 (count)



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Travel with jogMoving it up 4 & back 4As you travel up arms push down, traveling back arms push forward & backward

Travel up & back x8

Travel around pool changing direction.

After you take it back keep jogging knees high but now bring elbows to knees maintaining good form then double time it for 16 count and slow it for 16 count, do this 4x's

Next add on reaching for insole single time x16, double time x16Do this 4x's then combine it from elbow to knee

Recover with gentle jog in place into double bounceTake it right into ski moguls arms opposite side to side x16 countDouble hop forward & backward x 16Twist 16 countRepeat from moguls to twist 4 x's

Travel the pool.

Pendulum x16 into traveling side to side walking the dog take it back into pendulum cueing that as you count down the right leg will come forward into rocking horse.

Rocking horse, changing arms every 8 count then anchor down on right leg while left does a skateboard motion then hold left knee up and take that combo on the left. You can keep the rocking horse series going and just change the skateboard motion to a glute squeeze or one legged ham curl.

Travel pool

Strength series:Arm circles neutral stanceKicks forward with arms straight pushing down and up palms face down without locking out elbowsAdd your own strength exercise and stretch

Just My Speed Warm up for 8-10 minutes Easy jog, arms swoop right, left (8) Wide legs, easy jog - arms swoop right, left (8) Hamstring jog with push, pull arms (8) Repeat jog, wide leg jog, hamstring jog (8 each)



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Wide straddle jog with bicep/tricep press arms (8) Knee high jog with bicep/tricep press arms (8) Saddle bag, hands touch ankles (8) Heel tap (hopscotch), hands touch heels in rear (8) Saddle bag, hands touch ankles (8) Heel tap (hopscotch), hands touch heels in rear (8) Pendulum with long arms, stationery (8) Travel pendulum to right with long arms (8) Pendulum with long arms, stationery (8) Travel pendulum to left with long arms (8) Pendulum with long arms, stationery (8) Travel pendulum to right with long arms (8) Pendulum with long arms, stationery (8) Travel pendulum to left with long arms (8) Pendulum with long arms, stationery (8) Small bounce/hop in place with arms pressing down (8) Jumping jacks facing center (8) Jumping jacks turn and face to right (8) Jumping jacks facing center (8) Jumping jacks turn and face to left (8) Jumping jacks facing center (8) Cross country with slicing arms (8) Slalom ski (side to side downhill ski) (8) Turn right and travel cross country ski with slicing arms (8) Reverse cross country ski moving backwards (8) Travel cross country ski with slicing arms (8) Reverse cross country ski moving backwards (8) Facing center cross country ski with slicing arms (8) Slalom ski (side to side downhill ski) (8) Turn left and travel cross country ski with slicing arms (8) Reverse cross country ski moving backwards (8) Travel cross country ski with slicing arms (8) Reverse cross country ski moving backwards (8) Facing center cross country ski with slicing arms (8) Slalom ski (side to side downhill ski) (8) Jumping jacks facing center, arms clap in front (16) Jumping jacks facing center, arms clap in rear (16) Cross country ski with slicing arms (16) Cross country ski, add tuck knees up (16) Jumping jacks facing center, arms clap in front (16) Jumping jacks facing center, arms clap in rear (16) Easy jog Cool down jogging from pool side to side

Facing center cross country ski with slicing arms (8) Pendulum with long arms, stationery (8)



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Front scissor Back scissor Rocking horse

* * * Dutch Aqua Fun 1 * * *Block 1

8 Mambo right lead 4 Tuck jump 4 Frog jump 8 Jog to the front right 8 Straddle right

16 Jumping jack (go high on the first, higher on the second, even higher on the third and as high as you can on the last one)

16 Jumping jack with tuck (both knees go up) 16 Jumping jack double time 16 Cross jack double time

8 Mambo left lead 4 Tuck jump 4 Frog jump 8 Jog to the front left lead 8 Straddle left

16 Jumping jack (go high on the first, higher on the second, even higher on the third and as high as you can on the last one)

16 Jumping jack with tuck (both knees go up) 16 Jumping jack double time 16 Cross jack double time

Block 2

16 Cross country (arms are straight and push and pull) 16 Idem with tuck (hurdles!) 16 Cross country double time 16 Cross country with power arms (long, strong and powerful!)

Block 3

16 Pendulum single, single, double with a one knee tuck 16 Pendulum double on one side with double arm (jump to switch!) 16 Twist 16 Twist with high knees



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8 Twist double time stand tall 8 Twist double time low (level shoulder with water) 8 Twist double time tall 8 Twist double time low

Block 4

8 Tuck move to the front 8 Cross country double time 8 Tuck move to the back 8 Cross country double time

16 Rocking horse travel with kick right 16 Rocky travel and kick left

32 Frog jumps with arms high in the sky (push)

Block 5

16 Jumping jack with tuck 16 Jack with knee 16 Knee alternating 16 Knee alternating double time

16 Jumping jack with tuck 16 Jack with kick 16 Kick front alternating 16 Kick front alternating double time

16 Jumping jack with tuck 16 Jack with cuff touch 16 Cuffs alternating 16 Cuffs alternating double time

Block 6

32 4 Jumping jack double time 4 tuck jump 32 Sprint 32 Sprint high knees 32 Wide squat stance, just arms: big clap / bongo / scissors low

Repeat block 6 three times and change the arm-segment each time

30 Minute Water Class



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Warm-up

32 Marches

8 March out 8 March in

Repeat 1X

8 Out-out-in-in

16 March forward 4 Out-out-in-in

Repeat 3X marching back, front, back

Knees (one arm front, one arm side) Side knees (arms pull down to sides) Opposite elbow to knee Knees front (push arms front through water) Front heels (arms come up front from sides) Side heels (bow and arrow arms) Kicks (opposite punch front) Side kicks (pendulum arms - V up at elbows to V down)

Do 3 sets-first one 16X each, second one 8X each, third one 4X each

32 Marches

Cardio

Heels up front (opposite hand touches ankle) Heels up back (opposite hand touches foot)

Do 3 sets-first one 16X each, second one 8X each, third one 2X of 4 each

16 Leaps to right side (basically facing front, but moving to side) (arms pull down through water) 16 Jacks in place

Repeat 3X (leaping left, right, left)

Rocking horse with back leg straight. (start with right knee and left leg back moving forward 8X and then have class turn to back wall and start with left knee and right leg back moving to back wall) (Do a total of 4 sets front, back, front, back. March 16 to face front wall.

8 Slow twists right facing front (1 twist = 2 counts)



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4 Slow hops front, back, front, back (1 hop = 4 counts)

Repeat 3X twisting left, right, left

16 Jacks 16 Kicks 8 Jacks 8 Kicks 16 Of 1 jack & 1 kick (alternating kicks with right and left leg)

32 Jogs is place

16 Jogs moving forward 8 Knees moving backward

Repeat 3X jogging to right corner, left corner, front

16 High knees (push hands down by sides) (2 counts each) 16 Kick seat (same hands push down by sides) 8 High knees 8 Kick seat 32 High knees up to tempo (1 count each) 32 Kick seat up to tempo (1 count each)

8 Slow steps right (4 counts each) 8 Slow steps left

8 Slow steps right (arms straight up from side to form T) 8 Slow split (2 counts to split, 2 counts to hop back to center) (alternate front leg) (arms split

front and back like legs) 16 Double split (front right leg counts 1-2 with 2 little hops then change legs and left leg counts

3-4) (same arms as above) 32 Toes back up to tempo (1 count each) (jog arms)

Repeat all 4 steps 3X stepping left, right, left)

8 Slow jack & cross (1 jack counts 1-2, right leg cross front count 3-4) (1 jack counts 5-6, left leg cross front count 7-8)

16 Fast jack & cross (1 jack, 1 cross counts 1-2) or 16 jogs if too fast for class

32 Kicks

8 Kicks turning to right wall 8 Kicks moving forward

Repeat 3X turning and moving to back wall, left wall, front



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16 Hamstring curls 8 Double hamstring curls

8 Hamstring curls turning to right wall 4 Doubles

Repeat 3X turning to front, left wall, front

2X of 8 knees, 8 side knees, opposite elbow to knee, front knees (just like warm up) 2X of 8 heels, 8 side heels, 8 front kicks, 8 cross kicks (warm-up)

8 Slow and controlled front straight leg kicks (4 counts each) 8 Slow and controlled side lifts (4 counts each)

Repeat 3X

8X 1 Front split and 1 pull knees up to chest (4 counts each) 8X 1 Side split (jack) and 1 pull knees up to chest (4 counts each)

Repeat 1X

Cool down

16 Marches 4 Slow steps right 8 Small heels

Repeat 1X

Work that bodyWarm up

Grapevine (4) Side step with dip squats (4) High knee jog (30 seconds) Water jacks (5) Grapevine (4) Elbow to knee (10) Cowboy kicks (5) (Repeat)

Toning arms using water paddle - segment 1:

Chest press (5) - pectoralis



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Flyes (5) - pectoralis Upright rows (5) - upper back Lateral raises (5) - shoulders Bicep curl (10) - biceps Tricep kickback (10) - triceps Tread water (20 seconds) (Repeat)

On the wall:

Lateral leg raises, right leg (10) Push up (10) Calf raises (30) Heels to butt, right leg (10) Lateral leg raises, left leg (10) Push up (10) Calf raises (30) Heels to butt, left leg (10)

Toning arms with paddle - segment 2:

Chest press (5) - pectoralis Flyes (5) - pectoralis Upright rows (5) - upper back Lateral raises (5) - shoulders Bicep curl (10) - biceps Tricep kickback (10) - triceps Tread water (20 seconds) (Repeat)

On the wall:

Lateral leg raises, right leg (10) Push up (10) Calf raises (30) Heels to butt, right leg (10) Lateral leg raises, left leg (10) Push up (10) Calf raises (30) Heels to butt, left leg (10)

Cardio segment (30 seconds each, make it burn, do it fast):

Bum kicks (kick your butt with your heels) Step touch for 10 seconds (resting time) Twist



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Step touch for 10 seconds Cheerleader Punching bag, front, arms underwater - fast Step touch for 10 seconds (Repeat, if time allows)

Cool down and stretch:

Jog, slow Tricep stretch - left and right Look left, look right, look down Circle head Shoulder stretch - left and right Hug a tree (fingers interlocked in front, back rounded) Arms behind (fingers interlocked in back) Reach for the ski (stand on tippy toes and stretch) Hula hoop Quad stretch - left and right Calf stretch - left and right Alphabet A-M, left leg Alphabet N-Z, right leg

Ginger's h20 patternsAfter warm up

Jog in place x8 High kicks x8 Repeat combo x4

First change

Jog travel forward High kicks travel back Repeat 4x

Then travel around pool changing direction 4x take it back home. Next combo:

Jacks in place x8 Rocking horse right x8 Jacks in place x8 Rocking horse left x8 Repeat 4x then break into 4 counts

Then put it together:



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Jog forward High kicks back Jacks x4 Rocking horse right x4 Jacks x4 Rocking horse left x4 Repeat 4x

Travel around in a figure 8 and go back home

Hopscotch x 4 Walk the dog right x4 Hopscotch x4 Walk the dog left x4 Jog in place x4 Repeat 4x

Add it to the first to combos then travel in snake formation around pool. Take it to home base

Ski moguls in place Squids in place Crab walk side to side Repeat 4x then change it

Ski forward Squid travel back Crab walk side to side x2 Repeat 4x And add it to the previous combos

Aqua Variety Class(After warm-up)

Combo 1:

Jog with alternating arms by side, change to breaststroke arms, reverse Pendulum/ tick-tock Wide/straddle jog with tricep kickback arms Jacks--arms cross in front/cross behind/bicep curls Cross country ski--long arms/arms push and pull together/jack arms

Combo 2:

Flick kick (low kick to the front like there is gum on your shoe)-punching arms



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Rocking horse right leg-breaststroke arms--change to left leg rocking horse Straight leg forward-left leg only/right leg only/alternate left and right Straight leg kicks in a V

Combo 3:

Wide/straddle jog with bicep curls,palms down Wide tuck jumps--engage abs Jog slow then sprint fast for 3 sets of 15 fast, 30 slow/30 fast,30 slow/45 fast,30 slow Hamstring jog (heels kick to "butt") Double hamstrings (heel kicks)

Combo 4:

Straight leg forwards, alternate legs Straight leg kick back/alternate (core tight,lift low) Run to wall--straight leg forwards--kick wall Straight leg back Repeat combo 2 more times

Combo 5:

Heel touches--opposite hand touches opposite heel in front Opposite elbow to opposite knee Diamonds/frog hops Bunny hops (legs together and hop forward and then back) Leap forward with right leg/left leg/alternate legs (like FTD florist)

Combo 6:

Tire run (narrow,narrow jog,wide, wide jog) Tread water Jump shots (straight body, soft knees) Cheerleader jumps (weights or noodles down in front of thighs, legs lift out to the side together

in a V) Abs and stretch

(This class can be with or without weights. Use any arrangement/amount of combos to best fit the needs of your class).

Fall Tidal Wave Marching steps to warm up (24) Walk forward on heels (8) Walk backward on toes (8)



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Marching in place-shoulder shrugs (4) Marching in place-shoulder blade pinch (4) Jumping jacks - to center (8) Jumping jacks - 1/4 turn to right (4) Jumping jacks - 1/4 turn to right again (4) (face rear) Jumping jacks - 1/4 turn to right again (4) (face left) Jumping jacks - 1/4 turn to right again (4) (face center) Cross country ski (8) Cross country ski - travel to left (8) Cross country ski - travel to right (8) Cross country ski - travel to left (8) Cross country ski - travel to right (8) Jumping jacks - to center (8) Jumping jacks - 1/4 turn to left (4) Jumping jacks - 1/4 turn to left again (4) (face rear) Jumping jacks - 1/4 turn to left again (4) (face right) Jumping jacks - 1/4 turn to left again (4) (face center) Cross country ski (8) Cross country ski - travel to right (8) Cross country ski - travel to left (8) Cross country ski - travel to right (8) Cross country ski - travel to left (8) Single leg swings- back to front on right (8) Single leg swings - back to front on left (8) Cross country ski (16) Cross country ski with tuck legs (16) Hamstring curls with pull back arms (16) Jog legs - knees up in front (16) Cross country ski (16) Scissor kicks to rear (8) Scissor kicks to front (8) Pendulum/tick tocks - stationery (16) Pendulum/tick tocks - travel to right (8) Pendulum/tick tocks - travel to left (8) Jog forward-breast stroke arms (8) Turn-jog to right-breast stroke arms (8) Reverse jog - back it up reverse breast stroke arms (8) Turn 180 degrees- jog to left-breast stroke arms (8) Reverse jog - back it up-reverse breast stroke arms (8) 1/4 Turn-face center- jog legs (16) Scissor kick to rear (8) Scissor kick to front (8) Pendulum/tick tocks - travel to right (8) Pendulum/tick tocks - travel to left (8) Cross country ski - (16) Cross country ski - add tuck legs (16)



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Twists - stay in place (16)-wrap arms around body Twists - stay in place (16)-arms open wide over head Cross country ski - (16) Turn to right- travel slaloms - side to side touch (8) Reverse slaloms back it up - side to side touch (8) Turn to face front/center, cross country ski (16) Turn to left- travel slaloms - side to side touch (8) Reverse slaloms back it up - side to side touch (8) Turn to front/center - cross country ski (16) Bobs/hops using bicep/tricep press down (16) Cross country ski (16) 1/2 Tick tock-travel - right knee bent-travel to right (8) 1/2 Tick tock-travel - left knee bent-travel to left (8) Cool down moves and stretches for about 8-10 minutes

Circuit training #1Place the 4 pages in a plastic covering and place at 4 corners of your pool (they can be farther apart for more room). Do each activity for 1 minute each before you rotate. When they have rotated 4 times, move to the next exercise on the sheet. Make sure you explain an exercise if needed so people don't get to confused (I tried to keep it self explanatory). It is alot of fun and keeps them participant moving and working a different muscle group each time! It takes about 25 - 30 minutes to do and it is a great filler. I hope it helps. I am going to give you all all 3 of the circuit workouts.

P.S. the core and upper body workouts are with the weight bouys where as the endurance sections are with no equipment. Here is the first one.

Endurance 1: flutter kicks (on front) on wall Endurance 2: toe touches Upper Body 1: chest press Upper Body 2: punch down side to side Core 1: front crunches Endurance 1: flutter kicks (on back) on wall Endurance 2: reach for the sky (reach right arm and right knee up at the same time and

repeat on left side) Upper Body 1: front and back push downs with log hops front and back Upper Body 2: mummy (arms straight out in front and alternate pushing them down to

your sides) Core: side crunches

Endurance 1: climb the ladder Endurance 2: jumping jacks Upper Body 1: gerbil wheel (bells just below the surface while spinning them like a

wheel)



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Upper Body 2: cross country ski Core 1: mermaids (alternate extending legs side to side with your arms stretched out to

your sides)

Endurance 1: jump, set, spike Endurance 2: reach backs (touch heels while alternating feet) Upper Body 1: bow and arrow Upper Body 2: punch forward, down, side 2 side Core 1: bicycle kicks

Circuit training #2Place the 4 pages in a plastic covering and place at 4 corners or your pool (they can be farther apart for more room). Do each activity for 1 minute each before you rotate. When they have rotated 4 times, move to the next exercise on the sheet. Make sure you explain an exercise if needed so people don't get to confused (I tried to keep it self explanatory). It is alot of fun and keeps them participant moving and working a different muscle group each time! It takes about 25 - 30 minutes to do and it is a great filler. I hope it helps. I am going to give you all all 3 of the circuit workouts.

P.S. The endurance sections are with noodles and the core and upper body workouts are with the weight buoys. Here is the second one.

Endurance 1 *suspended: bicycle Endurance 2 *suspended: toe touches (alternate kicking feet forward and touching your

toes) Upper Body 1: chest press Upper Body 2: punch down side to side Core 1: front crunches

Endurance 1 *suspended: cross country ski Endurance 2 *suspended: rocking horse Upper Body 1: front and back push downs with log hops front and back Upper Body 2: mummy (arms straight out in front and alternate pushing them down to

your sides) Core 1: side crunches

Endurance 1 *suspended: Russian kicks (extend alternating straight legs out to your sides)

Endurance 2 *suspended: kick backs (alternate kicking feet up to your back side) Upper Body 1: gerbil wheel (bells just below the surface while spinning them like a

wheel)



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Upper Body 2: cross country ski Core 1: mermaids (alternate extending legs side to side with your arms stretched out to

your sides)

Endurance 1 *suspended: toe touches Endurance 2 *suspended: jumping jacks (30 seconds with out arms, 30 seconds with

arms) Upper Body 1: bow and arrow Upper Body 2: punch forward, down, side 2 side Core 1: bicycle kicks

Big 10 Cardio/ToningWarm-up (5 minutes)

Across pool:

Grapevine Side step with dip-squats Speed skater (cross back leg over) (turn around return) Cross-country ski (backwards return) Power ski (fast) (backwards return) High power cross-country ski (fast with jump in middle) (backwards return) 2x Run (backwards return)

Demonstrate big 10 moves if new people in class.

Cardio (10 minutes)

Big 10 burn: do cardio move for 50 seconds, step touch for 10 seconds between. Repeat 10x.

1. Jumping jacks 2. Moguls (feet together, twist back and forth with feet touching shoulder width plus apart) 3. Cowboy kicks (fists together, punch down between legs, alternate high side kicks, toes

pointed forward) 4. Rocking horse right 5. Bum kicks 6. Twist 7. Cheerleader (pike or V-kick) 8. Punching bag (feet stationary, arms underwater, punch imaginary bag at shoulder level) 9. High knees 10. Rocking horse left



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Toning (5 minutes)

Choose from the following moves:

Arms Biceps burnout Triceps Back-flye jog: holding paddles, stand at one side of pool, facing wall. Extend arms in front of you,

elbows slightly bent and palms facing in. Run backward across pool as you swing arms out (as shown) and slightly behind you, squeezing shoulder blades together, and then to front again. At other side, turn around and continue running backward, moving arms the entire time, for three minutes.

Shoulder sweep: holding paddles, stand with feet hip-width apart in a half-squat. Extend arms in front, palms down. Keeping torso still, push arms down and behind you. Flip palms opposite way, then sweep arms back to start. Do 15 reps.

Cardio (5 minutes)

(Five big 10 moves of class or instructor's choice)

Toning (5 minutes)

Legs and glutes

1 Minute alphabet soup (A-M left leg, N-Z right leg) 1 Minute flutter kick (hands on edge of pool) 2 Minutes kid kick (sitting on edge of pool), first minute cross feet back and forth, second minute

keep feet together

Cardio (5 minutes)

Whirlpool game: hold hands, dance in circle. Switch direction to go back against current.

OR

Hot Potato

TONING (5 minutes)

Abs

Hearts in/out (draw imaginary heart with toes) Bicycles forward/backward Straight leg raise V Leg raise Scissor kick (side)



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Scissor kick (up/down) Mermaid left/right/alternating (mermaid means keep ankles together) Crunches

Stretching (5 minutes)

Circuit training #3Place the 4 pages in a plastic covering and place at 4 corners or your pool (they can be farther apart for more room). Do each activity for 1 minute each before you rotate. When they have rotated 4 times, move to the next exercise on the sheet. Make sure you explain an exercise if needed so people don't get to confused (I tried to keep it self explanatory). It is a lot of fun and keeps them participant moving and working a different muscle group each time! It takes about 25 - 30 minutes to do and it is a great filler. I hope it helps. I am going to give you all all 3 of the circuit workouts.

P.S. The endurance sections are with noodles and the core and upper body workouts are with the weight bouys. Here is the third one.

Shallow

Endurance 1 with noodle: rocking horse legs with front row (2 hands on the noodle and row it forward/back)

Endurance 2 with noodle: push downs to the sides with high knees Upper body 1: tricep extension (while stationary, extend only below your elbow with your arm

locked to your side) Upper body 2: punch out side to side (keep barbells just below the surface) Core 1: front crunches (arms out to side and bring knees to chest)

Deep

Endurance 1 with noodle: cross country ski with noodle Endurance 2 with noodle: torso twist (hold noodle in front of you, jump up and twist torso back

and forth) Upper body 1: front and back push downs with hops forward and backward Upper body 2: palm ups (arms locked to your side, move only below elbow up and down with

jogging legs) Core 1: Superman (laying flat, arms in front then bring feet forward/ backward and repeat)

Shallow

Endurance 1 with noodle: side row (high knees while rowing the noodle to each side for 30 seconds.)

Endurance 2 with noodle: sprint with noodle (30 seconds. @è speed, 30 seconds. full speed)



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Upper body 1: gerbil wheel/ rotary (bells just below the surface while spinning them like a wheel)

Upper body 2: mummy (arms straight out in front and alternate pushing them down to your sides)

Core 1: mermaids (alternate extending legs side to side with your arms stretched out to your sides)

Deep

Endurance 1 with noodle: frog hops with front push downs (2 hands on noodle, bring both knees up and push down on noodle)

Endurance 2 with noodle: bicycle Upper body 1: chest press Upper body 2: palm ups (arms locked to your side, move only below elbow up and down with

jogging legs) Core 1: knees to chest to straight legs (while upright: crunch up, straighten legs, back to crunch

and back

Grace's AquaWarm-up-perform each 30-45 seconds. (moving clockwise; counterclockwise).

Walk forward in a square. Walk back in a square. Walk forward leg curls in a square. Walk back leg curls in a square. Walk (LT) step close step with hand positons, bicep, triceps in a square. walk (LT) step close step with arms abducted and adducted to your sides, in a square. Walk (FT) in a square knees up high. walk (BT) in a square knees up high. Hamstring curls. (FT) (8x's). Hamstring curls. (BT) (8x's). Jog in place.(16x's). Bounce (4x's) In place. Ski neutral (8x's) In place. Ski (16x's).In place. Unison arms. Ski (FT) - arms move opposite the legs. (8x's). Bounce (4x's). Jacks (16x's) hands to front. Jacks turn left (4x's). Jacks turn right (4x's). Jumping jacks hands together push down, Jacks hands together push to front (16x's). Step hop diagonally to the right with right leg, step together. (2x's). Step hop diagonally to the left with the left leg, step together. (2x's). May alternate hops each

leg. (8x's). Hopscotch (8x's).



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Bounce (4x's). Pendulums (16x's). V sets (16x's). Hands push down as legs come up. Pendulum (4x's) lift and bring right knee to midline and start a rocking horse (4x's).In place. Repeat Pendulum (4 x's) lift and bring Left knee to midline and start a rocking horse in place.

(4x's). Rocking horse (FT) (8x's) turn rock and (FT) (8x's). Leap right (8x's). Leap left (8x's). Repeat left leaps (LT) (8x's). Repeat right leaps (LT) (8x's). Bounce (4x's) in place. Leap (FT) (8 x's). Leap (BT) (8 x's). Jog (FT) (8x's). Swivel (BT) (8x's). Cheerleading jumps, both knees up, hands to knees. (FT) (8x's). Cheerleading jumps, both knees up, hands to knees. (BT) (8x's). Front kicks (FT) alternating legs (8x's). Front kicks (BT) alternating legs (8x's). Bounce (4x's) In place. Jog (FT) (8x's). Swivel back (8 x's). Swivel (BT) (8x's). Scissor cross left over right and right over left. (8x's) in place. Knee touches. opposite hands, opposite knees. (8x's). Ankle touches, opposite hand to opposite ankle. (8x's). Skateboard right leg (8x's).In place Skateboard left leg (8x's). In place. Bounces (4x's).

Cool down:

Straddle legs. Hand to hand. (4 counts). Bicep and tricep stretch. Hamstring stretch. (right leg extended to front, lean forward, flat back, point and flex foot (4

counts). Hand on flexed foot pull to the side, hold for (4 counts). Return to front and step down. Hamstring stretch left leg extended to the front,lean forward (flat back, point and flex foot (4

counts). Hand on flexed foot pull to the side, hold for (4 counts). return to front and step down. Quad stretch left leg (4 counts). Quad stretch right leg (4 counts). Set back, bring left ankle over top of right knee and lift right knee up and down. (4x's). Set back, bring right ankle over top of left knee and lift left knee up and down. (4x's). Straddle legs shoulder width apart, Hands to front. Push left to right and right to left. (4x's).

BT-Back Travel



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Ft-Front Travel

LT-Lateral Travel

Aquatic Exercise GridA lot of my workouts are designed in a grid for easy following. The first row explains the type of move and underneath are the actual moves. There are 4 to 8 different types of moves per row and then go on to the next row.

I might do 8 - 6 - 4 - 2 of each move or Add On by doing the first column and then first & 2, next - first, second & third moves, etc.

Side Moves Front & Back Quarter Turns Arms while JoggingJumping Jacks Ski Front kicks X's w armsTwist Zig Zag Hop Russian Skipping RopeCrab Braided Jog Punt Kick Curls w armsHeel Clicks Leap Frog Tuck Clap Punch AcrossTick Tocks Hop Scotch Karate Kicks Figure 8'sGrapevine Front kicks Sailor's Jig FountainShuffle High Knee Jogs Cross Kicks Bongo ArmsCarousel Lunge & Punch Twist Paddle WheelSide Jogs Hop on one foot Elbow to Knee BreaststrokeLeap Wide Leg Jog Donkey Kick Airplane

Other categories for my columns include: Power Drill, Rebounding, Front-Side-Back, Speed Drills, Suspension, Singles & Doubles, right Side-Left Side *8-6-4-2), Easy, double Time, Plyometrics, 8 Slow - 16 Fast - 8 Slow, Power Moves with Tucks, Cross Lateral Moves.

Aqua Fitness: Full Body TargetAgainst the wall for stability

10 minutes | warm-up

Walk the pool; walk or jog in place Knees Hip openers (knee lifts, shift to opposite side then swing knee up and back around to

original side Inner thigh lift (opposite hand to foot) Alternate heel kicks 1/2 Jack (low arms at 90 degrees with a pulse)

25 minutes | aerobic conditioning and drills

Full jacks (16)



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Hamstring jog with triceps push (16) Cross-country ski (16) Full jacks - hamstring jog with triceps push - cross-country ski (16) Full jacks - hamstring jog with triceps push - cross-country ski (8) Full jacks - hamstring jog with triceps push - cross-country ski (4)

Football run for 30 seconds

Lower jog or march for 30 seconds

Cheerleaders (16) Twists (16) Slalom ski (side to side downhill ski) 16 Cheerleaders - twists - slalom ski (16) Cheerleaders - twists - slalom ski (8) Cheerleaders - twists - slalom ski (4)



Rocking horse RIGHT LEG (16) Rocking horse LEFT LEG (16) Power knee jumps (16) Rocking horse right - rocking horse left - power knee jumps (16) Rocking horse right - rocking horse left - power knee jumps (8) Rocking horse right - rocking horse left - power knee jumps (4)



10 minutes | strength conditioning (with water weights)

Tricep curls Biceps curls* Lateral raises Side raises (bent arms) Abs twist* Single leg kicks* Double leg kicks*

10 minutes | warm-down & stretch

Shoulders, biceps, triceps Back, quads, glutes, hams



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Rachel's water aerobics*First warm up 5-10 minutes

Combo 1

Scoop up the arms right&left, hamstring curl the legs. Travel up while doing this. 8x Cowboy kicks (knee then kick to the side right&left. Arms push straight down in front) stay in

place 8x Heel digs, push both arms forward while traveling back. (push heels down in front right&left) 8x

Combo 2

Jog, traveling up, pumping arms 8x Right rocking horse 8x Jumping jacks with arms, traveling back 8x

Jog, traveling up, pumping arms 8x Left rocking horse 8x Jumping jacks with arms, traveling back 8x

Combo 3 (get that heart rate up)

High knee runs in place 8x Wide knee runs in place 8x Alternate jog high knees alternate in and out in place 8x

Combo 4

Basketball move--shuffle feet sideways to the right, get low 4x Shoot basketball hoops with arms up 4x Shuffle feet sideways to the left, get low 4x Shoot basketball hoops with arms up 4x

Combo 5

Cross country ski 8x Cross country ski, power up (this means to really use and push with your legs. Try to get the

belly button to come to the top of the water). 8x Cross country ski, double time (do the same move just twice as fast and hard) 30 seconds Cross country ski, regular pace 8x



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Combo 6

Froggy jumps (push feet up off the floor. feet come together and knees go out to the side. Hands push straight down in front) 8x

Froggy jumps and add one legged kick to each side 8x Froggy jumps and add both legs kicking out (when you push up. Low impact move is just to do

the normal froggy jump).

Combo 7 (little kick-boxing)

Lunge right&left, punch same arm across body. (remind them to hold in abs) Lunge back right&left, punch same arm forward 8x Kick forward right&left, punch same arm forward 8x

Next you can do some strength training with noodles or balls.

Cool down and stretch 5-10 minutes

Rachel's water aerobics part 2Warm up 5-10 minutes

Combo 1

Bunny hop traveling forward (keep knees and feet together and hop on toes) 8x Jumping jacks traveling back 8x Straight legs kicks to front, touch toes 8x

Combo 2

Jog and pump arms traveling forward 8x Elbow to knee, in place (same elbow to same knee, bend sideways) 8x Touch insoles right&left, travel back 8x

Combo 3

Jog with high knees traveling forward 8x Right mambo (right foot touches in front and back of the left) (so it goes right-left-right, real

fast) 8x Tuck jumps traveling back (bring both knees into the chest, hold in abs) 8x

Jog with high knees traveling forward 8x Left Mambo (left foot touches in front and back of right foot) 8x Tuck jumps traveling back



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Combo 4 (get that heart rate up!)

Run traveling forward while punching arms forward (I count slowly 4-3-2 then 1) Run traveling back while punching arms forward (same counts)

(repeat sequence twice)

Combo 5

Jumping jacks moving left (sideways) Straight leg kicks to the front, in place Jumping jacks moving right Straight leg kicks to the back, in place

(repeat sequence twice)

Combo 6

Split the class up in half and make them go to each side of the pool, lengthwise. Have them run to the opposite sides. Once they get there have them do wall pushups. (repeat this sequence 3x)

After completing the wall pushups, have them still run to the opposite side. Once you get there have them hold on to the sides and flutter kick behind them.(repeat this sequence 3x)

Strength train and cool down for 10-15 minutes.

STARSRemind the class to stay tall and tightand to breathe ...

*Tip: All stars transition into the next ...

STAR 1

(I usually warm up with this star by making the count 30 versus 16 and all other stars count stay at 8 or 16)

1.) start with front knee lifts arms in opposition (right leading leg) (count on right leg only-- count 16)

Transition with 4 more knee lifts ...

2.) after fourth knee lift go right into alternating knee lifts with added front kick-- still counting right leg only but alernating legs or kicks...

Transition with 4 more alternating front kicks ...



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3.) after fourth kick go back into Knee lifts only (counting left leg only--count 16) ...

When you have done the left leg ... transition with 4 front knee lifts with added kicks ... back into Knee lifts ... repeat steps 1 and 2. this time after the transition you will ADD 16 Ski's or strides...(long legs and arms open in a scissor fashion)

Transition with 4 extra ski's or strides back into knee lifts and repeat on the left side.

After you complete star one you are on the left side ski transition into...

STAR 2

1.) Side Knee lifts (knees point left and right similar to a crab walk-- arms can swing in front for assistance) right leg leads... count right leg only while alternating knee lifts count 16...

Transition with 4 more side knee lifts into side kicks---

2.) alternate side kicks right leg leads--leg motion similar to a pendulum except knee comes up to side and kick out... count 16 on right....

Transition with 4 more side kicks ... back into side knee lifts-- repeat all on left side (count left leg only).

Repeat steps 1 and 2 at the end of step 2's transition add a X-jack (right ankle crosses left ankle arms jack out)

Transition with 4 more x-jacks-- repeat steps 1 and 2 on left side add left side x-jack after step 2's transition ...

After you complete star two you are in left side x-jack transition into...

STAR 3

1.) Jog arms in opposition--right leg leading count 16 on right leg

Transition with 4 more jogs into mule kicks-- a mule kick pulls knee up towards chest and kicks back or digs heel back-- force comes from the butt-- the torso stays high arms go forward to assist--(RIGHT LEG ONLY for 16)

2.) Mule kick right leg only

Transition with 4 more mule kicks back into jog

3.) repeat steps 1 and 2 on left side



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4.) repeat steps 1 and 2 again on right side after step 2 transition add a back lunge-- make it as easy or challenging as possible-- go back and repeat all on left side

After you complete star 3 you will be at left leg back lunge (4) after the fourth go right into

STAR 4

1.) Half knee lift counting right leg only but alternating legs (count 16) [a half knee lift is not straight forward or out to the side but in between-- if you look down legs appear to for a letter V )

Transition with 4 more 1/2 knee lifts add kick

2.) 1/2 knee lift and kick counting right leg only count 16

Transition with 4 more 1/2 knee lifts and kicks back into 1/2 knee lifts only

Repeat steps 1 and 2 on left side ....

After you complete left side go back to right side after step 2's transition (Which will be 4 1/2 knee lifts with kick-- after fourth-- hold the leg straight out bend it in so thigh is parallel with pool floor--ankle and knee is in a straight line-- with leg bent at 90 degree open the thigh in and out-- right leg only for 16--

Go back to steps 1 and 2 and repeat all on the left side ....

After you complete star 4 transition of 4 more thigh in and outs after the fourth go right into ....

STAR 5

1.) Hopscotch right leg leads (count 16 right leg only while alternating hops) [a hopscotch takes right heel and brings it across back of left thigh towards butt and vice versa in a bounce or step--reach hands back towards heel and slap right heel with left hand and left heel with right hand to be sure form is good and stay tall)

Transition with 4 more hopscotch into low back kicks (right leg ONLY)

2.) Kick back focusing on hamstring arms assist to the front-- count 16 (RIGHT LEG ONLY-- do not kick left leg yet)

Transition with 4 more kicks

Repeat steps 1 and 2 on left side

After you complete left side go back to right side... complete steps 1 and 2 after step 2's transition



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3.) Bring knee from back to front and rocking horse for 16 to 32 count (you choose)

Transition with 4 more rocking horse on right leg and go back to all repeat on left side

After star 5 you will transition with last 4 rocking horse on left side go right into ....

STAR 6

1.) X- knee lift (counting right leg only for 16) [x knee lift is a knee lift where right knee crosses towards left side of body in a knee lift motion-- hip surgery people should keep knees forward]

Transition with 4 more x knee lifts

2.) Hold right knee across the body as you hammer kick heel out--called a low kick-- foot should also be flexed to form a 90 degree angle at the ankle so foot looks like (left)

Transition with 4 more low kicks

Repeat steps 1 and 2 on left side

After left side transition go back to steps 1 and 2 on right side ... after step 2 transition ...

3) Add high kick (or leg swing)-- after final low kick right leg is fully extended ... swing leg back with flexed foot and then swing all the way back forward with pointed toe-- count 16 -- [keep abs tight--and stabilize body with arms and abs]

Transition with 4 more high kicks/leg swings on right leg

Go back to top and repeat all on left side

After star 5 is complete you will be on final 4 leg swings on left leg go right into

SUPER STAR:

(only 1 transition at beginning) I use this as a cool down I keep it slow and controlled-- this should only be done quickly by very strong aqua aerobics athletes! :)

Start with knee lifts 16 count-- transition with 4 xtra knee lifts 2.) to the Knee lift with front kick on right side only 3.) The kick to the right side-- 4.) Then kick to the back right leg only and 5.) then from the back leg is full extended swing leg forward--

Go right back into knee lifts and repeat on other/left side repeat as many times as needed

(STAR WORKOUTS ARE FROM BOOK WITH PICTURES)All Exercises were found at: McKelvey, V.. N.p.. Web. 27 Nov 2013.


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Documents

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water workin

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aqua boogie

aqua sox

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