Senior Aqua Blast

• March while pumping arms (8)
• March and "flap" arms, out to sides, up and down (8)
• Reach to sky, stretch... breathe- shake arms down (8)
• Hula hoop hip circles, reverse directions (8)
• Hands on hips, bend to left, to right and stretch (4)
• Hands at side-lean to left-right arm up (4)
• Hands at side-lean to right-left arm up (4)
• Stand tall-right leg swing, front to back (8)
• Left leg swing, front to back (8)
• Alternating side to side lunge, add paddle hands, pushing water to your chest (8)
• Turn right-step side to side stretches -travel (4)
• Easy jump rope - circle hands clockwise, reverse hand direction (8)
• Right heel up in front- touch with left hand - left heel in back(8)
• Soccer kick with knees bent, touch heels in front(8)
• Heel taps in back, touch heels in back (8)
• Step knee lift with a waist twist and arms bent (8)
• Jumping jacks hands touch in front(8)
• Jumping jacks hands touch in back(8)
• Cross country ski with big stretch, using full range of motion (8)
• Scissor kick to front and travel to front (8)
• Scissor kick to back and travel to back (8)
• Cross country ski (8)
• Jog, turn to right and travel jog forward, reverse (4)
• Jog, turn to center and travel forward, reverse(4)
• Jog, turn to left and travel jog forward, reverse (4)
• Hamstring jog, face front and travel forward (4)
• Step knee lift to front and travel back (4)
• Right rocking horse - push/pull water with hands (8)
• Left rocking horse - push/pull water with hands (8)
• Pendulum (8)
• Alternate step knee lift and clap under knee (8)
• Jog - turn and travel to right, reverse (4)
• Jog - face center (4)
• Jog - turn and travel to left, reverse (4)
• Jumping jacks (8)
• Cross country (8)
• Straight leg kick as long levers and reach for toes (8)

Fun with Noodles:

• Hold ends of noodles and move arms front to back with Cross country legs (8)
• Jumping jacks using noodle and open and close arms (8)
• Hold next to body and push noodle down at body under water and raise arms extending in front and moving in circle to body (8)
• Extend arms out and hold noodle push down under water and swoop to body in circular motion (8)
• Move noodle up and down overhead
• Sway side to side, noodle laying on water
• Noodles behind and bicycle legs, feet off floor (8)
• Hold noodles behind while cross country (8)
• Hold noodles behind while jumping jacks (8)
• Hold noodles behind and lean to left side, straighten up to center and then lean to right (8)
• Hold noodles behind while touching tip of noodle to opposite knee, twisting at waist (8)

I use this workout for most of my strides and senior classes. Usually I do 3 sets of each exercise. It takes about 3 sets to get the "feel" of the exercise.

The last 10 minutes of class are spent stretching and cooling down.

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