Shallow to Deep

• Stretches
• Walk across giant steps
• Sideways giant steps
• Stretch arms across walk
• Stretch arms down back walk
• Squats
• Squats side to side

• Pick up the pace 1 minute for each
• Jog in a circle/reverse
• March in place, bring up your knees
• Jumping jacks
• Punches while jogging in place
• Cross country
• Cowboy run or running through tires
• Straight leg kicks to front
• Bring opposite knee to opposite elbow
• Jog in place
• Rocking horse

• Now go deep with the belts and do it again 1 minute for each
• Pick up the pace
• Jog in a circle/reverse
• March in place, bring up your knees
• Jumping jacks
• Punches while jogging in place
• Cross country
• Cowboy run or running through tires
• Straight leg kicks to front
• Bring opposite knee to opposite elbow
• Jog in place
• Rocking horse
• 2 Laps arms only freestyle stroke
• 2 Laps arms only breast stroke
• 2 Laps arms only back stroke
• 2 Laps legs only freestyle
• 2 Laps legs only frog kick
• Jog in place
• Crunches with legs together and straight
• Crunches with legs together and bending up
• Crunches with legs together and knees pointed out
• Mermaids
• Pendulums swings

• Now go back to shallow
• Cool down
• Walk
• Stretch arms across
• Stretch legs
• Cleansing breaths
• Up on toes, rock back on heels
• Reach up/ reach out
• Neck rolls
• Look side to side

Total workout should be 1 hour. Remember to keep body in line head above shoulders, shoulders above hips. Take it at your own pace.

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