Combo sets

I rely on this website for all my stuff it was time to give back. This is for an hour long water aerobics class. Moderate level of intensity, but I have very heavy women come to my class and they love it.

• Warm up (cha-cha, step touch, high knee walking)
• Kicks (combo of ballet kicks... small pointed toe kicks front side and back / and ... alternate front kicks while walking)
• Set 1
  cross country ski
  toe touches (make sure they bring feet up to hands not hands down to feet, keep feet together)
  jumping jacks
• Kicks (bending and down with force Front, Side, and Back)
• Set 1 (repeat)
• Jog with hand water weights (hamstring jog weights pushing down to front, high knee jog weights alternate pushing down to the side, and regular jog with normal arm movement weights)
• Set 2 (3 minutes alternate)
  cowboy kicks (30 seconds)
  volleyball (30 seconds) hands come over head and move sideways while jumping straight up
• Abs (back against wall and lift legs up keeping them straight
• Set 2 (repeat, 3 minutes)
• Arm circles (shoulders under water)
• Set 3 (3 minutes alternate)
  flutter kicks (30 seconds)
  froggie jumps (30 seconds)
• Walk high knees
• Kicks (high medium low, to the side both legs)
• Abs (side against wall keeping legs straight lift to side)
• Arm circles (shoulders under water)
• Set 4 (combo of all sets, you determine time)
  cross country ski
  toe touches
  jumping jacks
  cowboy kicks
  volley ball
  flutter kicks
  froggie jumps
• Walk high knees
• Kicks (alternate front kicks, legs straight)
• Skip down and back
• Walk high knees (COOL DOWN)
• Stretch

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