Cardio Blast

Try this one

• 1. Cross country legs emphasizing sliding feet - really striding working from front heel to fully extended back leg onto toes - leaning forward to form straight line from head to extended heel behind you cue tight abs
• 2. Cross country with alternating arms (keep arms long really work through shoulder:thumb-to pinky)
• 3. Cross country legs with arms moving together front to back (same as above)
  Same legs with arms extending out to the side and pulling through and crossing under chest
• 4. Hold arms out to side - maintain tight abs - add bounce to legs - emphasize landing on front heel, soft knees, powering up from bottom
• 5. Add a tuck to the bounce! plyometric move! Amount of work depends on how high they push out of the water! (I always ask to see their belly buttons!) So they start in a long stride - push off bottom - pull knees into chest - switch foot position (if I am feeling particularly sadistic I will get them to repeat this without switch foot position for about 8-12 counts then they switch leg position!) If you have pool ladder railings you can demo this by holding the railings and 'hovering' to show leg movements!
• 6. Then I take the cross country out and do straight tuck jumps
• 7. Arms out to the sides mogul tuck jumps (side to side - like jumping over a box sideways)

Repeat 2-3 times!

Another ?
Kicks!!!

Standing position kicking out to front emphasizing kick from knee (not hip so they use quads, hams, glutes more than the hip flexor) with pointed toe so you are pushing water with shin and top of foot (kind of like kicking a soccer ball, knee should not come above hip but foot should fully extend to straight leg)

• 1. No bounce one leg at a time hard as they can returning foot right to floor (especially the heel) engaging abs, tall posture, shoulders down and back, keep chin pulled back
• 2. Add the bounce keep power in kick, arms up hands together in front of forehead
• 3. Alternating full arm down over opposite kicking foot emphasizing tall back, strong core bring arms down, still extending arm out over opposite foot pull elbow back (like using a bow and arrow) work those oblique abs
• 4. Arms in the water, work from shoulder drag through from front to behind hip (push forward with knuckles, pull back with palm) really keep the participants standing straight!

Repeat 2-3 times!

I don't know what music you are using or the fitness level of your regular class I teach this to a moderate intense class. I make sure that most of the class is exhausted at the end of each song! So the pace is strong and I emphasize strength and muscle exhaustion!!! Some of the music I use (just to give you an idea of the bpms) are:

Cross country moves: Trouble - Pink
Don't tell me to stop (thunderpuss mix) - Madonna
Rapture -Iio

Kicks: Not gonna get us - TATU
Electric Barbarella - Duran Duran
We didn't start the fire - Billy Joel

Good Luck!
Please feel free to email me with questions, comments, concerns!!!
Looking forward to hearing from you all!(eh?!)

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