Warm-up

I am working on a new warm-up for my class and as usual I decided to check turnstep for ideas. Because there weren't many here I figured I'd post my old one hopefully to motivate readers to post what they do--HELP!

I like to use this basic warm-up at the beginning of each class so that my class knows what is coming next and can talk a little bit-without missing anything. This way they get it out of their systems before the aerobics starts.

My class starts walking (forward, backward, sideways) when they enter the pool until class begins so their bodies are somewhat warm when we start.

• 1- Two breaths in and out (arms stretch over head with breaths)
• 2- Back stretch--cat/cow (arch back up, pulling abs into "C"; then pushing shoulders and butt up, let back down) repeat 2 times
• 3- Side stretch/oblique stretch (palms facing up for obliques); then stir arms on their own for 30 seconds
• 4- Heel digs with washboard hands
• 5- Slow jog with breast stroke hands
• 6- Ham curl with thumb moving up and down the thigh
• 7- Heel digs with shoulder stretch and tricep stretch (straight arm cross in front of body--hold with other hand on forearm or upper arm; arm overhead bending forearm to back of the shoulder)
• 8- Slow jog with chest stretch (grab hands behind back and gently bring them toward the bottom of the pool)
• 9- Ham curl with shoulder roll
• 10- Step knee
• 11- Step low kick
• 12- Leg stretch series: hold leg out in front for stretch, then release and rotate ankle, then quad stretch
• 13- Step knee
• 14- Step low kick
• 15- Repeat leg stretch series on other leg (#12)

This takes about 6-8 minutes

Then my work-out begins with aerobics for 20 minutes, weights for 5-10 minutes, noodles for 5-10, and cool-down stretch

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