Shallow interval

Shallow water - I use this as a building block/ interval type class. Starting out with a small move and step-by-step making the move bigger and stronger to get that heart rate up then recover.

Cross Country

• Regular cross country
• Cross country with softball pitching arms
• Cross country with a tuck
• Suspended cross country
• Cross country crossing across body at diagonal
• Big cross country-belly button "out of water"

Repeat

Jacks

• Regular jacks
• Jacks with a tuck
• Suspended jacks
• Chris cross jacks
• 4 Jacks with a 1/4 turn on the 4th- 4 of them to face front
• 4 Jacks moving forward- 4 jacks moving back (repeat 4 times)

Repeat-next time do 1/4 turns opposite direction

Kicks

• Alternating front kicks (cue to reach opposite hands to toes)
• Cowboy kicks to the side
• Alternating kicks to rear (cue flat feet pushing back)
• Double Russian kicks (kick with both feet out at same time)

Repeat

Jogging

• High knee jog
• Wide knee jog
• Bum kicker jog
• High knee run
• Wide knee run
• Bum kicker jog - to recover
• High knee sprint (15 seconds)
• Wide knee sprint (15 seconds)
• Bum kicker jog to recover
• Traveling L's (jog 4 counts forward with high knees, 4 counts to the right with wide knees, 4 wide knees left with wide knees, 4 high knees joggiog back) - repeat 4 times

Repeat

Rocking horse

• Regular rocking horse
• Rocking horse focusing on arms (cue to work the shoulders, back and chest)
• Rocking horse focusing on strong legs (cue, strong knee lift and strong ham curl)
• Big rocking horse (cue to get belly button out of water)
• Wide knee jog
• Frog jumps

Repeat other lead leg

Feel free to cintact me with any questions. Thank you to all who post!

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