Interval aqua

Hello! I am so thankful to all of you who email with positive success! Here's to hoping you may enjoy another interesting workout!

The concept here is just to give them something different yet beneficial...we do it in 'land' classes, so why not here in the pool??

Start your class in an easy jog, I like mid-tempo music because it makes slowing down and speeding up easier to keep a beat.

Block 1

• Easy jog with alternating arms front
• Fast!! jog, still punching for 1 minute (or 30 or 45 seconds)
• Now, stop jogging and continue to punch the water at a fast pace
• Rest with slow easy jog

• Easy jog, knees side witj alternating arms side
• Fast!! jog, keep punching those arms to the side for 1 minute
• Now, stop jogging and continue punching side to side
• Rest with slow easy jog side

Block 2: Jumps

• Rocket jump (straight body, arms at sides) easy 15 seconds
• Rocket jumps HIGH!! Ask them to show their navels! 45 seconds
• Knee jumps (both knees to chest pushing arms front) easy, 15 seconds
• Knee jumps High! Use power! 45 seconds

Repeat

(If you hand bouys, you might use them now)

Block 3: Resistance (not to you...to the water!)

• Easy jog, arms alternately press down by your sides
• Same thing, just speed it up! 1 minute...GO GO GO!!
• Same thing, suspended, one minute ...huff, puff, pufffffff
• Rest, easy jog, rest arms

• Easy jog side, arms alternately press side to side
• Same thing, speed up, 1 minute
• Same thing, suspended, 1 minute
• Rest, easy jog (make sure they rest their hands from the bouys, too)

Stand in water, feet apart and do waist turns with hand bouys (good recovery move, they are still working a little in the meantime) 1 minute

Reverse push-ups: Suspend (body forward, facing the water) with weights under the water, arms straight to start. Push down w/ both weights to simulate the reverse pushup 1 minute

Hold hand bouys out to the side, lift right leg to hip (or knee) level (like kick boxing) and kick right leg (bending the knee) for 30 seconds and then switch to the left leg for 30 seconds

I like to finish with a little 'corrie'-ogrophy, just pick your favorite moves and combine them into a little something! I like this one:

• Knees up, jogging
• Big kicks front
• Big kicks back
• X Country ski

I do 16 of each for 1 set, 8 of each for 1 set, 4 of each for 2 sets, and 2 of each for 4 sets...Be creative! I make them say "knee, knee, kick, kick, kick back, ski ski..." to get them thinking and breathing!

Hope you like it! Please email me with any questions/ comments.

Happy teaching!
Corrie : )

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