Alternating Intervals

Hey! This is my first time posting a workout but I get a lot of ideas from this site--thanks! The class format is this: 6 different combinations--within those individual combos you do 30 seconds on a easier level, 60 seconds on difficult, back to the 30 seconds easier, back to the 60 seconds difficult, then 60 seconds of upper body toning. Here's my example:

#1

• 30 seconds--Russian kicks (cue shoulders in the water, seated position)
• 60 seconds--front kicks (cue straight legs and arms, get those legs up!)
• Repeat both 30 and 60 second formats once more (30-60-30-60)
• 60 seconds toning--chest flys or any other chest move
• (cue shoulders in the water, football jog with feet)

#2

• 30 seconds--hamstring curl (cue pelvic tilt, chest lifted)
• 60 seconds--kicks back (cue pelvic tilt, abs tight)
• Repeat both once more
• 60 seconds toning--breaststroke or any other back move
• (cue feet same as above)

#3

• 30 seconds--single knee press (cue hopping on one leg, other knee up--pull knee in to the mid line, press out. NO TWISTING-- pelvic tilt, back tall.
• 60 seconds--side to side swing (cue pelvic tilt, straight legs, arms go opposite legs)
• Repeat both once more
• 60 seconds toning--bicep curl or any other bicep move
• (cue feet same)

#4

• 30 seconds--jumping jacks
• 60 seconds--side to side lunge (cue high rebound, feet come back to center)
• Repeat both once more
• 60 seconds toning--tricep press or any other tricep move
• (cue feet same)

#5

• 30 seconds--hop front to back (straight legs, pelvic tilt, arms opposite body)
• 60 seconds--jump front to back
• Repeat both once more
• 60 seconds toning--shoulder press or any other shoulder move
• (cue feet same)

#6

• 30 seconds--hop side to side (cue straight legs, pelvic tilt, no twisting)
• 60 seconds--jump side to side
• Repeat both once more
• 60 seconds toning--roll arms, make sure to reverse the roll
• (cue feet same)

This is very easily changed, can be as easy or hard as you need it to be. I really stress posture in my classes, you can see by some of my cues. If you have any questions feel free to email me--I hope this is helpful : )

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