Barbell Workout

This is an Aquatic pattern from www.turnstep.com. (pattern 3047)

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

Set One

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

Set Two

Set Three I usually do with a cross country ski.

Set Three

Set Three (These I do suspended)

Warm Down

Cool Down

Set Four (standing)

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.


Added by Virginia Dodson at 4:38 PM on Wednesday, August 19, 1998 EDT. Add to favorites (view favorites)
(Email: aquatime@hotmail.com)
From: Fort Worth, Texas (USA)
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