Aqua Pyramids

This is a shallow water program. I developed pyramids to keep heart rates up and work students hard. Please adapt for your clients needs.

Each combo block is composed on 5 separate exercises. Begin with the first exercise (A) for 1 minute. Then move to the second exercise (B) for 1 minute and return to A for 30 seconds. Then move to exercise 3 (C) for 1 minute, B for 30 seconds, A for 30 seconds. Exercise 4 (D) gets 1 minute, C 30 seconds, B 30 seconds, A 30 seconds. Lastly exercise 5 (E) gets 1 minute, D 30 seconds, C 30 seconds, B 30 seconds, A 30 seconds. Then dump the first combo and go to combo 2, the same format.

Combo I

• A- Straight kicks to the front
• B- Pendulum
• C- Straight kicks to back
• D- Jump shot
• E- Tread water

Combo II

• A- Can can kicks to front
• B- Karate kicks to side
• C-Hamstring curls
• D- Star jacks (reverse jacks)
• E- High knees with opposite elbow to opposite knee

Combo III

• A-Cross country skis
• B-Froggie jump (knees out wide, soles of feet touch)
• C-Hurdle jump (alternating right and left)
• D-Mermaid (legs glued together, jump up and slap quads with hands)
• E-Hug the knees into chest (lay flat on top of water, keep feet of floor of pool)

Have Fun!

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