Aqua Circuit in 2 Lines

This is a format I am teaching at an in-house workshop tonight. As long as I had it on my computer, I thought someone else might be able to use some of these ideas. I do many moves in 2 lines, so if you'd likemore ideas, email me!

Circuit 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

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

Transition to switch sides:

• 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

Complete 2nd movement for Cycle #2
Groups stay in same place for Cycle #3

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.

Transition to switch sides:

• 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)

Repeat for a total of 8 sets

Complete 2nd movement for Cycle #3
Groups stay in same place for Cycle #4

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

Transition to switch sides:

• 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)

Repeat for a total of 4 sets

• 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)

Repeat for a total of 8 sets

• 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

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