Wet and Wild 8

Warm/up for about l0 minutes

Block 1

• Noodle is behind your waist.
• Run forward 8 count twisting the noodle to the inside of the knee
• Kick forward 8 count-- move backward--arms are like jumping jack arms but remember the noodle is behind you so you are working your back muscles with the shoulders
• Kick forward move forward---same arms as above
• Run backwards---noodle to knee

• Run forward 8 count/run backward 8 count---3 or 4 sets
• Kick forward move forward 8 count/kick forward move backward 8 count--3-4 sets
• Repeat and do only 2 sets of each
• Repeat and do one set of running/one set of kicking
• Now do the combo is written above.

Block 2

• Noodle still behind your waist
• Pendulum in place
• **Run right in clockwise individual circle
• Pendulum in place
• **Run left in counterclockwise individual circle
• Pendulum in place
• **Run right clockwise/immediately turn and run counterclockwise
• Twist jump in place 8 count

• ***Run right in clockwise individual circle--you are facing north and you start turning to your right (east) and begin running a circle (360 degrees) until you get back north (the whole time you are dragging the noodle with you holding it with both hands...and then pendulum in place
• ****Do the same thing and this time go counterclockwise 360

Block 3

• Twist jump travels forward 8 count
• Straight jump with tricep extenstions back up 8 count

Block 4

• 8 Jumping jacks in place
• ***8 Jack out tuck in
• 8 Jack out tuck in with a rebound

• ****Jack out tuck in...begin executing a jumping jack so feet are apart on the bottom of the pool..jump and bring the knees and ankles together to a tuck an don't touch the bottom of the pool...return to the open jack position and repeat 8x.

All the blocks should fit together...teach each one and keep adding on. Now have them jog in place and bring the noodle to the front of their body to finish the next blocks of cardio

Block 5

• Noodle in front
• Kick backward move forward 8 count--push the noodle away from chest and drag back in...just like a chest press.
• Kick backward move backward 8 count--same arms
• Repeat
• Cross country ski in place 8 count--noodle pushes down--tricep extension
• ***Ski and tuck 8x--no arms here

• ***ski and tuck--right foot forward/left foot back in ski position.. jump to a tuck and then exchange the legs and open to a ski with left foot in front and right foot back..repeat

Block 6

• Tuck jump move forward (called tuck and row)--row the noodle in clockwise circle as you tuck and move forward
• Tuck and move backwards---reverse the noodle row to counterclockwise

Block 7

• Right leg rocking horse travel forward--push noodle down as you rock forward and then pull it back as you rock back
• Right leg rocking horse travel backwards
• ***Quick jogs in open stride
• ****Football runs
• Repeat doing left leg

• ****Quick jogs---you just finished rockinghorse right...so right foot is in front of the left...execute and very fast little run with feet in this position and barely touch the bottom of the pool
• ****Football runs---keep running fast but now feet go to shoulder width apart...and you are ready to start the rocking horse on the other side...or begin the pattern back with block 1

TONING

Quads:
Hook the noodle on the ankle of the right foot...put your knees together and extend your leg to almost the bottom of the pool...like a land hamstring curl...but this works quads..
Then do other leg.

Play time--
Rick a shaw
Get a partner...still have the noodles...you are back to back each holding the others noodle ....one person drags the other...while the partner is lie supine either doing nothing or frogs kicks...when you get across the pool....switch

Cool down stretch

This class took an entire hour.
l0 minute warm up
Next 35 minutes/l/2 of time noodle in front/ l/2 noodle behind
Toning and 5 minutes for rick-a-shaw/cool down

If you need further explanation please let me know.

< < Previous Aquatic pattern - Next Aquatic pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other