Water Circuit Training

This is an outline for the MasterClass I'm presenting at our YMCA. I figured since I had it typed up why not share on my favorite website?!?!?!? Many of the ideas are borrowed/shared, so if you see yours, THANK YOU!!!!!

Water Circuit Training Class (not as easy as you think!)
Circuits can be done for 1-2 minutes depending on the fitness level of your class with 30 seconds to move to next station.

One whistle blow means "begin your set."

Two whistle blows mean "move to the next station."

A. Circuits

• 1. Flutter kick on wall
• 2. Tuck jumps
• 3. Pool push ups with optional heel kick (vertical)
• 4. Frog jumps
• 5. Deck abs (on mat on edge of pool)
• 6. Pendulum
• 7. Wall push ups (horizontal)
• 8. Star jacks
• 9. Breast stroke with dumbbells in-between legs
• 10. Noodle crunch
• 11. Cross-country
• 12. Tricep push-ups (either in a "reverse position" with hands behind you or with hands forming a triangle and doing horizontal push-ups.)

B. Circuit Breaks (after a full set, everyone together)

• 1. Circle work (work against the current)
• 2. Jump series

C. How to put your class together

• Muscle AND Aerobic stations: remember to do BOTH so that your class is getting their heart rates up, but still getting a great aerobic workout. Ideally, there would be a 1:1 ratio, or a 2 cardio to 1 muscle group ratio. Remember, muscles begin to develop muscle memory after 1-2 weeks of the same workout, so try to vary your station to work the same muscles in differing ways!
• How (and when) to demo
• Heart-rate checks
• Group motivation vs. Individual motivation
• What should YOU (the instructor) do during this class?

Please email me with questions for ideas or suggestions! I hope that you enjoy and get some use out of this posting!

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