1 Hour of H2Ox Fun

Start with a 15 minute warm up...then

• Continue jogging with extended punches
• Jog with high wide knees, like a football player running through tires-keep punching in front
• Reach for opposite foot in front
• Switch to charleston kick, heels come to rear with hands coming to opposite feet in back
• Extend legs straight in back for leg lifts-squeeze your buns and cross arms in back
• Change to stride swings with sliding feet
• In chest deep water, add a tuck so knees squeeze to chest
• If comfortable, suspend stride swings and get feet off the floor
• Pendulum swings
• Small (junk) kicks in front, pumping arms
• In place, kick legs higher and flex feet, start reaching for toes
• Bring kicks to side, same hand to same foot
• 1 More time, kick out in front and reach past toes
• 1 More time, bring kicks to the side, same hand to same foot
• "Sneak" legs back behind for leg lifts with push and pull arms
• Push and pull with arms to middle, side, singles and doubles
• Jumping Jills (feet start and end together, jump and legs go 'out in' really quick
• Bunny hops
• In place, change from bunny hops to hopping on 1 foot
• Add karate kicks-both sides, alternating and traveling
• Jog easy for about 15 seconds
• Jog with sprint-you pick the arms-2 times, 30 seconds each
• Try to keep jogging for a 6 second pulse check
• Water break

• Rocking horse with push and pull arms-shoulder blades squeeze back, upper body exercise
• Stop with feet shoulder width apart, open up arms and do big and small arm circles, reversing directions
• Take out baseball bat for batting practice
• After 30 seconds, ask if anyone has hit the ball yet
• Have everyone run to first base-home

• Grab noodles, one for each person and invite them to kick widths or lengths, bicycle for 3-5 minutes
• Once back in shallow end, walk or jog with noodle ends in hand, pushing and pulling noodle.
• Change to jumping jacks, noodle matches legs with opening and closing
• Go back into jog/walk, hands in middle of noodle pushing down to floor
• Keep hands in middle and roll noodle--ask them to reverse!

• Find favorite spot in shallow end, maybe near wall
• Put noodle under foot, start stomping
• Change to a half jumping jack, leg comes out and in to side. Noodle stays near floor (not surface)
• Switch leg so it goes forward and backwards, long in front, long in back
• Keep foot in middle of noodle, grab ends and stretch out your foot

Repeat with opposite leg

Continue to stretch out.

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