Water Power!!!!!

Warm Up - 3 sets of each

• Front knee high jog - cue keep abs tight (8)
• Wide knees high jog - washboard arms in middle (8)
• Hamstring jog - heels up in back, arms push forward (8)
• Saddlebags - bent knees side to side in front, touch inside of ankles (8)
• Heel taps to the rear - right hand touches left heel (8)
• Heel taps to the rear - left hand touches right heel (8)
• Raise right leg - knee up, hold under knee while kicking leg forward (8)
• Raise left leg - knee up, hold under knee while kicking leg forward (8)
• Twist it out - relax shoulders, arms - keeping feet, knees together (8)

• Cross country ski - strong arms pulling water past body (8)
• Bent knee swing - front to back - right leg, left leg (8)
• Cross country ski - cue strong arms pulling water past body (8)
• Chorus line kick - right leg up, out, in, down - left leg (8)

• Regular cross country ski (8)
• Level 3 cross country ski, suspended, no feet touching floor (8)
• Regular cross country ski (8)
• Cross country ski, add tuck as legs change from front to back (8)
• Mogul ski (side to side) with tuck in middle as legs change (8)
• Front to back jump (jumping over the barrel) (8)
• Jump up, feet to back at rear, kneecaps facing floor of pool (8)
• Sit in water, shoulders at water level-tuck jump left to right while extending legs straight out (8)
• Stand tall-froggie jumps (heels together up off floor with wide knees) (8)
• Front high knee jog (8)
• Hamstring jog to rear (8)
• Low level scissor kick to front- small and low kicks (8)
• Medium level scissor kick to front (8)
• Long lever legs - toe touch using long arms, right to left, etc. (8)
• Opposite elbow to opposite knee up (8)
• Small scissor kicks forward (8)
• Straight leg kick, right hand reaching for left foot (8)
• Straight leg kick, left hand reaching for right foot (8)
• Straight leg kicks side to side like pendulum (8)
• Right karate kicks side to side (8)
• Left karate kicks side to side (8)
• Jog in place, knees pointed down to ground (8)
• Jumping jacks (8)

Repeat this sequence if your class is advanced

Stretch out and cool down

Turnstep routines have helped me to be more creative and keep the classes interesting. Vary the music - for a slower pace, I use Oldies since everyone likes to sing along!! Enjoy!

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