Wicked Cardio - Interval Add On

This is an Aquatic pattern from www.turnstep.com. (pattern 7519)

I lead both deepwater and shallow water Aquafit classes. This is one of my favorite SHALLOW WATER patterns. I use it near the end of the cardio segment of my workout.

  1. I go through each exercise once and then go into intervals starting with 30 seconds of scissor kick. Then jog it out of 15 seconds (active rest).
  2. 30 seconds of scissor kick and add 30 seconds of kayak (1 full minute). Jog it out for 15 seconds.
  3. 30 seconds of scissor kick, 30 seconds of kayak and add 30 seconds of rowing machine (for 1 and 1/2 minutes). Jog it out for 15 seconds.
  4. 30 seconds of scissor kick, 30 seconds of kayak, 30 seconds of rowing machine and add 30 seconds of back crawl (2 full minutes).

This is a hard workout so depending on the class (fitness level/age/etc.) I may repeat the 2 full minutes or begin and cardio cool down.

I have really enjoyed this site and have gotten some great ideas here. Thanks so much and keep them coming.



Added by Joan Boutilier at 6:51 PM on Monday, July 24, 2000 EDT. Add to favorites (view favorites)
(Email: joanb@costar.ca)
From: Edmonton, Alberta (Canada)
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